 a functional health + wellness
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Homemade Whole Wheat Tortillas
2 1/2 cups whole-wheat flour
1/2 cup avocado oil or coconut oil or olive oil
1 teaspoon salt
1 cup water heated in the microwave for 1 min
1. In the bowl of a heavy-duty mixer set with a dough hook, pour in the flour, oil and salt. Beat with the paddle until crumbly, about 3 to 5 minutes. Scrape the sides as needed. If your hand-held mixer comes with dough hooks those can be used as well.
2.With the mixer running, gradually add the warm water and continue mixing until the dough is smooth, about 3 minutes.
3.Take out the dough and divide it into 12 equal sized pieces. I do this by making the dough into a big log shape that is about 8 – 10 inches long. Then I cut it in the middle. Then I cut each of those pieces in the middle and so on until you have 12 pieces.
4.Using the palms of your hand roll each piece into a round ball and flatten it out on a baking tray or board. Cover with plastic wrap and let rest at room temperature for at least 15 minutes or up to one hour.
5.Heat a cast iron skillet, griddle or 12-inch skillet over med-high heat. The pan should be fairly hot before you begin cooking the tortillas.
6.On a lightly floured board or counter top, use a rolling pin to turn each ball into a 8 to 10 inch flat circle (measure against your recipe if printed on a 8.5X11 sheet of paper). Be careful not to use more than a teaspoon or two of flour when rolling out each ball into a tortilla because too much excess flour will burn in the pan.
7.Grease the pan with a touch of oil and then carefully transfer each tortilla, one at a time, to the pan and cook until puffy and slightly brown, about 30 to 45 seconds per side. Set aside on a plate to cool slightly. Eat within an hour, refrigerate or freeze.
*whole wheat tortilla recipe is from 100 days of real food*
The tortilla part of this dish, is probably the most time consuming, but it is totally worth it + really not that difficult! We make them and save them in the fridge for the next 2-3 days, heat up in the microwave and eat them with nut butter and banana. This is our Meal Prep Sunday meal, so we can have the tortillas for the rest of the week! But YOU can definitely make these tacos with a premade whole wheat tortilla, just read the labels. (Most premade tortillas use animal products (lard)- so you want the 1st ingredient to be “whole wheat flour” and no animal products.
Pico To Mexico- Veggie Tacos
chop bell peppers, mushrooms, onions, and zucchini or your favorite veggies-
Cooked Quinoa (having pre cooked grains in your fridge will be the ultimate life saver. We have food prep Sundays in our house and cook several different grains and store in the fridge. They always come in handy for quick, easy dinners. But you can also throw them on a salad with some homemade dressing and you have an easy well rounded meal)
Black Beans, 1 Can of unsalted black beans- cooked in drizzle of coconut oil and cumin, garlic powder, salt and pepper and a drizzle of honey or agave syrup
Pico De Gallo, The perfect pico de gallo is equal parts raw yellow or sweet onion, roma tomato and jalapeno, with fresh cilantro, salt and pepper and lime juice. But the best part of cooking is being able to substitute, add, subtract anything you can think of! Make it how you like it- I love to add a little red bell pepper.
Cooking the veggies: In about 1 TB olive oil Sautee onions and bell peppers 1st- for 5-10 minutes until browned and delicious, add mushrooms next- roughly 5 more minutes before adding the zuchs, add in taco seasoning (we make our own, cumin, chili powder, garlic powder, paprika and salt and pepper) simmer all together for another 3-5 minutes then.
Assemble in your tortilla and enjoy!
2 1/2 cups whole-wheat flour
1/2 cup avocado oil or coconut oil or olive oil
1 teaspoon salt
1 cup water heated in the microwave for 1 min
1. In the bowl of a heavy-duty mixer set with a dough hook, pour in the flour, oil and salt. Beat with the paddle until crumbly, about 3 to 5 minutes. Scrape the sides as needed. If your hand-held mixer comes with dough hooks those can be used as well.
2.With the mixer running, gradually add the warm water and continue mixing until the dough is smooth, about 3 minutes.
3.Take out the dough and divide it into 12 equal sized pieces. I do this by making the dough into a big log shape that is about 8 – 10 inches long. Then I cut it in the middle. Then I cut each of those pieces in the middle and so on until you have 12 pieces.
4.Using the palms of your hand roll each piece into a round ball and flatten it out on a baking tray or board. Cover with plastic wrap and let rest at room temperature for at least 15 minutes or up to one hour.
5.Heat a cast iron skillet, griddle or 12-inch skillet over med-high heat. The pan should be fairly hot before you begin cooking the tortillas.
6.On a lightly floured board or counter top, use a rolling pin to turn each ball into a 8 to 10 inch flat circle (measure against your recipe if printed on a 8.5X11 sheet of paper). Be careful not to use more than a teaspoon or two of flour when rolling out each ball into a tortilla because too much excess flour will burn in the pan.
7.Grease the pan with a touch of oil and then carefully transfer each tortilla, one at a time, to the pan and cook until puffy and slightly brown, about 30 to 45 seconds per side. Set aside on a plate to cool slightly. Eat within an hour, refrigerate or freeze.
*whole wheat tortilla recipe is from 100 days of real food*
The tortilla part of this dish, is probably the most time consuming, but it is totally worth it + really not that difficult! We make them and save them in the fridge for the next 2-3 days, heat up in the microwave and eat them with nut butter and banana. This is our Meal Prep Sunday meal, so we can have the tortillas for the rest of the week! But YOU can definitely make these tacos with a premade whole wheat tortilla, just read the labels. (Most premade tortillas use animal products (lard)- so you want the 1st ingredient to be “whole wheat flour” and no animal products.
Pico To Mexico- Veggie Tacos
chop bell peppers, mushrooms, onions, and zucchini or your favorite veggies-
Cooked Quinoa (having pre cooked grains in your fridge will be the ultimate life saver. We have food prep Sundays in our house and cook several different grains and store in the fridge. They always come in handy for quick, easy dinners. But you can also throw them on a salad with some homemade dressing and you have an easy well rounded meal)
Black Beans, 1 Can of unsalted black beans- cooked in drizzle of coconut oil and cumin, garlic powder, salt and pepper and a drizzle of honey or agave syrup
Pico De Gallo, The perfect pico de gallo is equal parts raw yellow or sweet onion, roma tomato and jalapeno, with fresh cilantro, salt and pepper and lime juice. But the best part of cooking is being able to substitute, add, subtract anything you can think of! Make it how you like it- I love to add a little red bell pepper.
Cooking the veggies: In about 1 TB olive oil Sautee onions and bell peppers 1st- for 5-10 minutes until browned and delicious, add mushrooms next- roughly 5 more minutes before adding the zuchs, add in taco seasoning (we make our own, cumin, chili powder, garlic powder, paprika and salt and pepper) simmer all together for another 3-5 minutes then.
Assemble in your tortilla and enjoy!
Recipe: puffed quinoa-maple oatmeal
this yummy breakfast or snack is full of protein from the quinoa, sweetened from our favorite natural sweeteners honey and maple syrup, and filling from it's ample source of whole grains. we hope you love it as much as we do!
ingredients:
4 cups whole grain rolled oats
1/2 cup rainbow quinoa
1/4 cup coconut oil or olive oil or avocado oil or melted grass fed butter
1/4 cup maple syrup (grade b)
1 TB honey
2 tsp. vanilla
1 ts. cinnamon
1 ts. sea salt
(feel free to add hemp seeds, flax seeds, sliced raw almonds, shredded coconut)
all these are variations we add constantly, depending on what's in the pantry
direction:
(the trickiest part of this recipe is puffing the quinoa. and it really is quite easy as far as skill level, it just takes time. )
puff your quinoa- in a medium size pot with lid. head pan to medium heat, add in 1/2 cup of dry quinoa, allow about 2 minutes for the quinoa to heat up- you might start to hear slight popping (like pop corn- but much quieter).
add lid. carefully, lift pan with lid, tossing the quinoa in the pan.
cook for about a total of 8 minutes, allow heat to pop and occasionally toss/stir/swirl the grain to keep it from burning.
the visual result of puffing the quinoa will not be as obvious as popcorn.
After 8 minutes of puffing. put on a sheet pan, dry, in the oven at 225 degrees for roughly 15 minutes. Consistency of the dry grain will now be much more edible, slightly crunchy but mostly puffy. now you can use this for cereal/granola/krispy treats. our use- yummy protein/healthy fat packed granola!
combine all wet ingredients- in a bowl, stir together
combine all dry ingredients in large bowl. stir together.
add in wet ingredients, stir until all the oats and quinoa are wet and coated.
bake on sheet pan in 300 degree oven for 10 minutes.
take out and stir.
bake for 10 more minutes.
take out and stir.
place on cool- large dish to cool into lovely clusters and harden into the perfect granola!
after cooled-
enjoy in a yogurt PARFAIT (pictured) or with a glass of milk or make your own acai or green smoothie bowls.
should make roughly 4 cups of granola. enjoy in 1/3 cup portions.
happy cooking and eating!
FHW TEam
ingredients:
4 cups whole grain rolled oats
1/2 cup rainbow quinoa
1/4 cup coconut oil or olive oil or avocado oil or melted grass fed butter
1/4 cup maple syrup (grade b)
1 TB honey
2 tsp. vanilla
1 ts. cinnamon
1 ts. sea salt
(feel free to add hemp seeds, flax seeds, sliced raw almonds, shredded coconut)
all these are variations we add constantly, depending on what's in the pantry
direction:
(the trickiest part of this recipe is puffing the quinoa. and it really is quite easy as far as skill level, it just takes time. )
puff your quinoa- in a medium size pot with lid. head pan to medium heat, add in 1/2 cup of dry quinoa, allow about 2 minutes for the quinoa to heat up- you might start to hear slight popping (like pop corn- but much quieter).
add lid. carefully, lift pan with lid, tossing the quinoa in the pan.
cook for about a total of 8 minutes, allow heat to pop and occasionally toss/stir/swirl the grain to keep it from burning.
the visual result of puffing the quinoa will not be as obvious as popcorn.
After 8 minutes of puffing. put on a sheet pan, dry, in the oven at 225 degrees for roughly 15 minutes. Consistency of the dry grain will now be much more edible, slightly crunchy but mostly puffy. now you can use this for cereal/granola/krispy treats. our use- yummy protein/healthy fat packed granola!
combine all wet ingredients- in a bowl, stir together
combine all dry ingredients in large bowl. stir together.
add in wet ingredients, stir until all the oats and quinoa are wet and coated.
bake on sheet pan in 300 degree oven for 10 minutes.
take out and stir.
bake for 10 more minutes.
take out and stir.
place on cool- large dish to cool into lovely clusters and harden into the perfect granola!
after cooled-
enjoy in a yogurt PARFAIT (pictured) or with a glass of milk or make your own acai or green smoothie bowls.
should make roughly 4 cups of granola. enjoy in 1/3 cup portions.
happy cooking and eating!
FHW TEam
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it's pretty hard to make a photograph of eggs- look good, especially a scramble. but i think somehow we have accomplished a pretty looking egg dish.
not only is this a delicious breakfast (easy enough for the week day crunch morning but upscale enough for your weekend brunch with friends.) this breakfast is as nutritious as it is yummy. and we are so excited to share it with you.
full of fresh herbs and veggies out of our urban garden. farm fresh eggs from the local farmers market. this colorful, health loaded recipe is fresh out of the functional health + wellness kitchen-
not only is this a delicious breakfast (easy enough for the week day crunch morning but upscale enough for your weekend brunch with friends.) this breakfast is as nutritious as it is yummy. and we are so excited to share it with you.
full of fresh herbs and veggies out of our urban garden. farm fresh eggs from the local farmers market. this colorful, health loaded recipe is fresh out of the functional health + wellness kitchen-
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the denver omelette scramble, ventura co. edition
THE recipe
yields: 2 adults
prep/cook time: 15 min.
ingredients:
3 eggs- (we prefer responsibly raised eggs from our local farmers market. but when in crunch, organic free-range eggs)
1 cup fresh spinach
2 stalks of green onion (Chopped)
1 poblano pepper (seeds outs/chopped)
1 green bell pepper (seeds out/chopped)
3 mushrooms (chopped)
1/4 cup shredded cheese (we use a mexican blend from trader joes. feel free to use your favorite cheese. like everything, loved in moderation.)
1/4 cup chopped cherry or grape tomatoes
fresh cilantro (use as loved)
fresh avocado/ 1/2 of 1. sliced
dash of sea salt
dash of pepper
dash of garlic powder
drizzle of olive oil- or drizzle of bacon grease (after cooking your bacon to go with this great egg dish. save just a tiny bit of the grease to cook your veggies in!)
yields: 2 adults
prep/cook time: 15 min.
ingredients:
3 eggs- (we prefer responsibly raised eggs from our local farmers market. but when in crunch, organic free-range eggs)
1 cup fresh spinach
2 stalks of green onion (Chopped)
1 poblano pepper (seeds outs/chopped)
1 green bell pepper (seeds out/chopped)
3 mushrooms (chopped)
1/4 cup shredded cheese (we use a mexican blend from trader joes. feel free to use your favorite cheese. like everything, loved in moderation.)
1/4 cup chopped cherry or grape tomatoes
fresh cilantro (use as loved)
fresh avocado/ 1/2 of 1. sliced
dash of sea salt
dash of pepper
dash of garlic powder
drizzle of olive oil- or drizzle of bacon grease (after cooking your bacon to go with this great egg dish. save just a tiny bit of the grease to cook your veggies in!)
| direction: in large SAUTE pan combine chopped peppers, green onion, olive oil, seasonings. saute for 5 minutes before adding in the mushrooms. allow to brown and soften just slightly, roughly another 5 minutes. add in your eggs- add in your cheese- scramble up> with wooden spoon or silicon spatula, or what ever you want! ha cook to desired egg cook> we like our eggs a little runny. not rubbery. turn heat off- add fresh spinach add fresh tomatoes add cilantro toss together to let hot eggs just slightly wilt the spinach. keep fresh, tastes so much better when less cooked. drizzle with tapatio or your favorite hot sauce. enjoy with your favorite brunchtime meat and fresh fruit. yummy! after notes: like all of our recipes- you can substitute any of your favorite veggies, always! We RECOMMEND you try it our way because it's awesome. but add in your favorites or what you have fresh access too. bon apetito -fhw |      |
what is your psoas?
your psoas muscles are the muscles that connect your torso to your legs. they affect your posture and help to stabilize your spine. these muscles directly affect your low back pain, your pelvic floor strength, your hip alignment and that means they aide in controlling the alignment of your entire body. these muscles are the reason for movement. they are tightened by the constant sitting that humans do day and night.
So here's what you can do to help >
Other things you can also do;
1. Foam roll your quads and adductors.
2. Practice Yoga at Camarillo Yoga Center. 3.Avoid sitting so much. Strengthen your glutes and core.
4. AND come to Functional Health + Wellness for bodywork including psoas release by a soft tissue specialist (massage/manual therapist) and exercise therapy!
JOIN US FOR ANOTHER FHW SELF CARE EVENT:
tHE functional self care workshop
SUNDAY JUNE 25TH 1:OOP - 2:30 P
$15.00 PER PERSON-
BRING YOUR OWN FOAM ROLLER
(OR WE WILL SELL THEM FOR $15.00 EACH)
JOIN US FOR THIS 90 MINUTE INTERACTIVE CLASS ON SELF CARE TECHNIQUES YOU CAN DO EVERYDAY TO IMPROVE POSTURE, PERFORMANCE AND ELIMINATE PAIN. FOAM ROLLING, STRETCHING, SELF TRACTION EXERCISES AND DECOMPRESSION BREATHING TECHNIQUES. OPEN TO THE PUBLIC. ALL LEVELS WELCOME!
RSVP + PAY TO SAVE YOUR SPOT
CLICK THE LINK BELOW TO LEARN MORE AND RSVP!
do you have-
- low back pain
- tight hip flexors
- sit a lot
- tight piriformi
- pelvis instability
- decompressed discs
if you do- this self care exercise is a great one to get your started on your path to pain free, functional movement everyday.
this exercise was adapted/inspired by foundation training- by dr. eric goodman. https://www.foundationtraining.com/
starting position: lying on your back with legs and feet together. bend knees.
1. draw in lower abdomen and activate your core and hold this thru the entire exercise
2. lightly squeeze your legs together and elevate your pelvis.
3. once elevated into bridge position, pull your feet toward your body. creating traction and decompression of the spine. hold up to 5 sec. or until perfect form is compromised.
repeat 8-10x daily,
for more tips and tricks check out our website, self care guide and stay tuned for our self care online membership! coming late summer 2017.
sign up for our self care classes every month at our facility in camarillo ca.
fhwellnes-ca.com 805.586.4694 [email protected]
1. draw in lower abdomen and activate your core and hold this thru the entire exercise
2. lightly squeeze your legs together and elevate your pelvis.
3. once elevated into bridge position, pull your feet toward your body. creating traction and decompression of the spine. hold up to 5 sec. or until perfect form is compromised.
repeat 8-10x daily,
for more tips and tricks check out our website, self care guide and stay tuned for our self care online membership! coming late summer 2017.
sign up for our self care classes every month at our facility in camarillo ca.
fhwellnes-ca.com 805.586.4694 [email protected]
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for mother's day, treat mom to a massage!
mother's day weekend is going to be here before you know it-
sunday May 7th
fhw has mother's day gift certificates available for purchase-
$65.00- 1 hour massage
$95.00- 90 minute massage
give mom the gift of relaxation.
the gift of being pain-free.
the gift of a massage at functional health + wellness.
stop in to our location or call to purchase-
805.586.4694 fhwellness-ca.com
sunday May 7th
fhw has mother's day gift certificates available for purchase-
$65.00- 1 hour massage
$95.00- 90 minute massage
give mom the gift of relaxation.
the gift of being pain-free.
the gift of a massage at functional health + wellness.
stop in to our location or call to purchase-
805.586.4694 fhwellness-ca.com
Author
Functional Health + Wellness
A team of health and wellness professionals with the goal of educating and helping clients thru bodywork, movement and nutrition.
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