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.

 ISSUE 9

Besides chocolate being delicious, it can also have potential health benefits when consumed in moderation. Chocolate, particularly dark chocolate with a high cocoa content, is a rich source of antioxidants.

Chocolate is also a good source of magnesium, an essential mineral that’s been showing up all over social media lately. Magnesium plays a vital role in many of the body’s functions, including regulating muscle and nerve function, maintaining a healthy immune system, and supporting bone health.

In this issue, we’ll share some benefits of increasing your magnesium intake through food and supplements, how magnesium can improve overall health, and why a hot bath can change your mood.

Food

OMg! The Sneaky Reason Behind Your Chocolate Cravings

Magnesium may be the reason you find yourself craving chocolate. Over 80% of Americans are magnesium deficient, consuming less than the recommended daily amount of 500 mg of magnesium: the key nutrient present in chocolate. The average American consumes a daily amount of 175-225 mg of magnesium, which seems to explain why chocolate, high in magnesium, is a common craving.

Try other magnesium rich foods to satisfy those chocolate cravings such as nuts and seeds, leafy greens, avocados and pumpkin.

7 exotic fruits loaded with health benefits that you need to include in your diet

We all know the tried and true philosophy on how daily consumption of apples keep us out of the doctor’s office. Fruits are a great source for a variety of nutrients and this article list seven exotic fruits that are loaded with benefits. Both rambutan and persimmon are a good source for magnesium along with a host more of nutrients.

6 healthy seeds you must add to your diet right away!

Don’t underestimate the power in a seed! While small, these six seeds are packed with nutrients and vitamins to aid in lower blood pressure, blood sugar and cholesterol. Seeds such as watermelon, pumpkin, flax and papaya are great sources of magnesium. Incorporating seeds into your daily diet can help reduce inflammation and prevent weight gain. Read more to see which seeds would benefit you most.

Wellness

Muscle soreness and magnesium: could it improve your workout recovery?

We previously shared how turmeric helps with muscle soreness but did you know magnesium is a great mineral to combat soreness as well? Dietician and nutritionist Catherine Gervacio “explains that magnesium aids muscle recovery and performance by “competing with calcium” (preventing its uptake) to prevent spasms and cramps and help them relax, as backed by research”. Not only is magnesium helpful with muscle recovery, it can give an added boost to strength and jumping!

3 nutritionists share the magnesium supplements everyone should take

Magnesium in different forms can be beneficial in different ways. Some of the most common types are magnesium citrate for digestion, magnesium sulphate (also know as Epsom salt) for stress relief and muscle aches, and magnesium glycinate to improve sleep. In this article, three nutritionists share the best ways to increase your magnesium intake.

Health

‘I’m an MD, and Here’s Why You Should Boost Your Magnesium Intake for Better Gut Health’

Taking care of your gut health is an important step in your overall wellness. Magnesium assists in proper digestion and absorbing the nutrients from our foods. According to Wendie Trubow, MD, MBA, a board-certified OB/GYN and functional doctor with a focus on women’s health and gut health, “There are thousands of chemical reactions happening in our bodies every day that require magnesium. Deficiency in this mineral can present in ways that people really notice, such as headaches, anxiety, PMS, constipation, and more.” Consider adding magnesium supplements or increasing your intake in magnesium rich foods such as nuts and seeds, avocado and leafy greens.

10 Benefits Of Reishi Mushroom

The reishi mushroom is sometimes called “the king of mushrooms” and for good reason. From lowering blood pressure to improving brain health to protecting from allergies, reishi mushrooms are brimming with antioxidants and nutrients. For almost 2,000 years, reishi mushrooms have been revered in Eastern medicine and cultures. These mushrooms are rich in beneficial minerals such as magnesium, zinc and potassium. Maybe this is why our Reishi & Chaga Adaptogen Tea Cookies are a best-seller!

Choose Joy

5 health benefits of Epsom salt bath

Anybody else feel like a new person after a long, hot salt bath? Epsom salt (also known as magnesium sulfate) has been a tried and true home remedy for hundreds of years. It’s great for detoxing the body, relieving stress after a long day, treating skin irritations like eczema and psoriasis, maintaining good foot health by helping to relieve toe fungus and foot odor, and helping to relieve muscle soreness and arthritis pain. So take a nice soak in some Epsom salt and let us know how it made you feel!

Chocolate: The love drug

The chemicals in chocolate release endorphins and create a feeling similar to how we feel when we’re in love, hence the nickname “love drug”. Chocolate doesn’t just make us feel good; it also has some health benefits. Dark chocolate made of at least 70% cacao contains antioxidants, a cell protectant. “Red wine, an excellent pairing with dark chocolate, contains resveratrol which shares many of the health properties with magnesium, reduces inflammation, and promotes liver, GI, and heart health.” In moderation, chocolate can not only bring happy feelings but also great health benefits.

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 9 Another reason to enjoy chocolate + What’s the deal with magnesium? appeared first on Gwell - Nutrition, Wellness, and Healthcare Advocacy.

ISSUE 4

We know how important a good night’s rest is for our overall health and happiness, and that’s why we’ve put together a collection of articles and tips to help you get the best sleep possible.

From foods that can improve sleep to wellness strategies and the impact of chronic illness, we’ve got you covered.

We’ll also touch on the prevalence of sleep deprivation in the US and offer some relaxation techniques to help you wind down. So sit back, relax, and let’s start getting some better Z’s!

Food

Soothing Snacks: Cherries, Walnuts, and Maca for Better Sleep

Are you having trouble getting a good night’s rest? If so, you may want to consider adding some sleep-promoting foods to your diet. Cherries, walnuts, and maca are all tasty options that have been shown to have potential benefits for sleep.

Does meal-timing impact sleep?

A 2021 study on dinner timing showed that eating closer to bedtime did not have a negative impact the structure of your sleep. Now, we might not jump right into making it a habit of eating right before bed, but at least we know that it’s not necessarily when we eat, but what we eat that has a stronger impact on our sleep.

Wellness

Three articles that all say the same thing about how to sleep better

There’s no secret to sleep.  Regardless of what you read or where you search, there are a few tips that all remain  the same when it comes to getting a good night’s rest.

6 steps to better sleep

8 secrets to a good night’s sleep

How to sleep better: 15 science-backed tips

Can bathing at night help to improve sleep?

Some research has suggested that hot water bathing can help to reduce muscle tension, lower blood pressure, and improve circulation. It has also been linked to improved sleep, as the heat of the water can help to relax the body and promote a sense of calm.

In addition to these physical benefits, hot water bathing is also known to have psychological benefits. The act of immersing the body in hot water can be relaxing and meditative, and can help to promote a sense of well-being.

So, why not try taking a hot bath and see if it has any positive effects on your own health and happiness?

Health

Why sleep is important in managing chronic illnesses?

“Patients with chronic medical disorders often have fewer hours of sleep and less restorative sleep compared to healthy individuals, and this poor sleep may worsen the subjective symptoms of the disorder.” James M. Parish

“Sleep plays a very important role in managing chronic diseases. Sleep repairs our damaged cells and gives us the energy we need to live a healthier life.” Julie Moberg

1/3 of Americans are not getting enough sleep

All the statistics show, that it’s time to go to bed.

1/3 of Americans are not getting enough sleep, perpetuating chronic illnesses and costing them financially. 

Read more here:

The State Of Sleep Health In America In 2022

CDC: More than 1 in 3 Americans are sleep-deprived

53 Sleep Statistics

Why Sleep Matters—The Economic Costs of Insufficient Sleep

Choose Joy

Soak in some relaxation

Did you know that the US also has hot springs. Check out this list of 25 hot springs in the US.

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 4 – Tips for improving sleep quality 💤Rest easier this year appeared first on Gwell - Nutrition, Wellness, and Healthcare Advocacy.