JS Wellness, 1012 E. Silver Springs Boulevard Suite C3, Ocala, FL (2026)

06/09/2025

🫙 Quick Pickled Cucumbers & Red Onions

with Apple Cider Vinegar, Maple Syrup, and Rosemary

🧂 Ingredients (per jar):
• ½ cup apple cider vinegar
• 1 tbsp maple syrup
• 1 tsp salt (preferably non-iodized)
• Dash of black pepper
• 1 sprig fresh rosemary
• 1 garlic clove, peeled and smashed
• Boiling water to fill the rest of the jar
• Vegetables:
• Thinly sliced red onions
• Quartered cucumbers (or spears)

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🔥 Directions:
1. Prep your jars:
Wash and dry jars thoroughly. Sterilize if storing for more than a week.
2. Fill jars:
Pack sliced veggies tightly into jars. Tuck in the garlic, rosemary, and black pepper.
3. Mix the base:
In each jar, add:
• ½ cup apple cider vinegar
• 1 tbsp maple syrup
• 1 tsp salt
4. Boil water & top off:
Fill the rest of the jar with boiling water, covering all contents completely.
5. Seal & shake:
Screw on lids, give each jar a gentle shake to dissolve salt and mix the brine.
6. Cool, then refrigerate:
Let cool to room temp, then refrigerate. Best after 24–72 hours.

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🌿 Why This Works (and Why It’s Healthy):
• Apple Cider Vinegar helps with digestion and blood sugar control.
• Maple syrup adds natural sweetness without processed sugar.
• Garlic & rosemary provide antioxidants and anti-inflammatory benefits.
• Boiling water method helps soften veggies slightly without cooking them, preserving crunch and nutrients.
• No preservatives, no additives — just clean, plant-based goodness.

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06/04/2025

At JS Wellness, we believe that true well-being begins with respect, compassion, and belonging. We proudly welcome and serve individuals of all races, ethnicities, gender identities, sexual orientations, body types, abilities, and backgrounds.

This is a safe and affirming space for everyone. Your identity is valid, your story matters, and you are always welcome here (when we reopen TBD)

06/04/2025

Moong Dal Frittata Cups (with Vegan Cheese & Veggie Links)

These single-serve frittata cups are perfect for busy mornings or high-protein snacks. Made with moong dal flour instead of chickpea flour, they’re light, satisfying, and eggy without the eggs. 20g protein each when divided into 5 servings

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🧾 Ingredients
• 2 cups moong dal flour ( from Indian grocery store)
• 2½ cups water (adjust for pancake-batter consistency)
• ½ tsp turmeric
• 2 tsp black salt (kala namak, for eggy flavor)
• 1 tsp regular salt (or to taste)
• ½ tsp baking powder (optional, for fluffiness)
• ½ tsp black pepper
• 1 tsp garlic powder (optional)
• 1 tsp onion powder (optional)
• 2 cups finely chopped vegetables (zucchini + spinach)
• 1 cup Violife cheddar-style shreds
• 1 package Big Mountain Spinach & Fava Veggie Links, sliced
• ¼ cup nutritional yeast (optional, for extra cheesy flavor)
• Olive oil spray or silicone molds (no greasing needed if silicone is non-stick)

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🔪 Instructions:
1. Preheat oven to 375°F (190°C).
2. In a large mixing bowl, whisk together the moong dal flour, water, turmeric, salts, baking powder, pepper, and optional garlic/onion powders until smooth.
3. Fold in the zucchini, spinach, vegan cheddar,sliced up veggie links, and nutritional yeast.
4. Pour the batter evenly into 5 silicone molds, filling each about ¾ full. Place molds on a baking sheet for stability.
5. Bake for 50 minutes, or until tops are golden and centers are firm.
6. Cool for 10 minutes, then gently remove from molds.

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🧊 Storage Tips:
• Fridge: Store in an airtight container up to 5 days.
• Freezer: Wrap individually and freeze. Reheat in the microwave or oven.

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💡 Tip: For extra flavor, sprinkle a little more vegan cheese on top before baking, or broil for the last 2 minutes for a golden finish.
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06/04/2025

🌱🧀 High-Protein Vegan Frittata Cups (with Soy Flour & Cheddar Shreds)

Need a savory, satisfying meal prep that hits your protein goals? These soy flour-based frittata cups are packed with plant protein, veggies, and flavor — no tofu or chickpea flour required. Baked in a muffin tin for easy portioning, they reheat beautifully and are ideal for breakfast, lunch, or post-workout meals. When divided into 6 servings (2 muffin cups per serving), each portion provides ~22g of complete plant-based protein.

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🧾 Ingredients (Makes ~12 Muffin-Size Frittatas):
• 2 cups soy flour
• 3 cups water (adjust to pancake-batter consistency)
• ½ tsp turmeric
• 2 tsp black salt (kala namak, for eggy flavor)
• 1 tsp regular salt (or to taste)
• ½ tsp baking powder (optional, for fluffiness)
• ½ tsp black pepper
• 1 tsp garlic powder (optional)
• 1 tsp onion powder (optional)
• 2 tbsp cornstarch (for binding and a firmer texture)
• 2 cups finely chopped vegetables (such as zucchini + spinach)
• 1 cup Violife cheddar-style shreds
• 1 package Big Mountain Spinach & Fava Veggie Links, thinly sliced
• ¼ cup nutritional yeast (optional, for extra cheesy flavor)
• Olive oil spray or non-stick silicone muffin molds

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👩‍🍳 Instructions:
1. Preheat oven to 375°F (190°C). Lightly spray or prepare a non-stick 12-cup muffin tin or use silicone molds.
2. In a large mixing bowl, combine soy flour, water, turmeric, salts, baking powder, black pepper, garlic and onion powders, and cornstarch.
3. Use a hand blender to blend the batter until smooth and lump-free.
4. Stir in the zucchini, spinach, vegan cheddar, veggie links, and nutritional yeast.
5. Pour batter evenly into the 12 muffin cups, filling each about ¾ full.
6. Bake for 30–35 minutes, or until golden on top and firm in the center.
7. Let cool for 10 minutes before removing from the tin.

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🧊 Storage & Serving:
• Store in the fridge up to 5 days or freeze individually.
• Reheat in the microwave or toaster oven for a warm, protein-packed bite.

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05/15/2025

Lazy Roasted Red Pepper Sauce with Pasta & Air-Fried Tofu

Serves: 6
Inspired by: https://youtu.be/n_Xz4RXWCeY?si=E9pz1woM4IxV8tIr

This simple, hearty vegan meal brings together smoky roasted veggies, creamy tahini, and savory nutritional yeast for a bold, umami-packed sauce that pairs beautifully with pasta and crispy tofu. It’s a nutrient-dense, comforting dish that feels indulgent but is easy to throw together — perfect for a weeknight dinner or meal prep.

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Ingredients:

For the Sauce:
• 3 red and/or orange bell peppers
• 1 red onion
• 2 vine-ripe tomatoes
• 3 cloves garlic, unpeeled
• 2 sprigs fresh rosemary
• 2–3 tsp salt (to taste)
• ½ cup nutritional yeast
• 2 Tbsp tahini
• 2 Tbsp tomato paste
• Olive oil, for roasting

To Serve:
• Pasta of choice (cooked according to package)
• Tofu, cubed and air-fried until crispy

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Instructions:
1. Preheat your oven to 400°F (200°C).
2. Prep the veggies: Halve the bell peppers, tomatoes, and onion. Place them cut-side down on a baking sheet along with whole garlic cloves (unpeeled) and rosemary sprigs.
3. Roast the vegetables: Drizzle everything with olive oil and roast for about 20 minutes, until softened and slightly charred.
4. While the vegetables roast, cook your pasta according to package directions and air-fry your tofu until golden and crisp.
5. Once roasted, remove garlic skins, then transfer all veggies (discard rosemary stems) to a high-speed blender. Add the nutritional yeast, tahini, tomato paste, and salt. Blend until smooth and creamy.
6. Toss the sauce with your cooked pasta, top with crispy tofu, and serve hot.

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Ingredient Highlights:
• Bell Peppers & Tomatoes: Naturally sweet and full of antioxidants, these veggies deepen in flavor when roasted.
• Tahini: Adds a rich, creamy texture and subtle nuttiness without dairy.
• Nutritional Yeast: Packed with B-vitamins and delivers that cheesy, umami boost.
• Rosemary: Aromatic and grounding — it elevates the whole sauce.

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🌱 Final Thoughts:

Everyone loved this dish — it’s cozy, flavorful, and full of whole-food goodness. I’ll definitely be making it again!

05/10/2025

Post-Workout Burrito Salad Bowl
Over 40g Plant Protein | Vegan | Soy-Free Option

Refuel right with this high-protein burrito salad bowl—a satisfying, nutrient-dense meal perfect for post-training recovery. It combines a balance of plant protein, complex carbs, and healthy fats to replenish energy stores, support muscle repair, and keep you full and fueled.

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Ingredients:
• 1 large flour tortilla
• ½ block Big Mountain soy-free tofu (crumbled)
• 5 oz mushrooms (sliced)
• Taco seasoning (your favorite blend)
• Lettuce of choice (romaine, green leaf, or butter lettuce work great)
• 1 serving cashew nacho cheese (recipe below) or dairy-free cheese of choice

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Cashew Nacho Cheese (Makes ~6 servings):
• 1 cup raw cashews (soaked in hot water 10–15 min)
• ½ cup nutritional yeast
• Juice of 2 lemons
• 1 tsp turmeric
• 1 tsp salt
• 1 tsp sriracha seasoning (or chili powder)
• ½ cup soy milk
• 1 cup water
• 1 Tbsp corn starch

Instructions:
Blend all ingredients (except corn starch) until smooth. Transfer to a saucepan, whisk in corn starch, and heat over medium until thickened.

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Assembly Instructions:
1. Make the tortilla bowl:
• Drape the tortilla over an oven-safe metal bowl or colander and bake at 375°F until crisp (5–7 minutes). Let cool and remove carefully.
2. Prepare the filling:
• In a nonstick pan, sauté crumbled tofu and mushrooms with taco seasoning until browned and fragrant.
3. Build your bowl:
• Add tofu-mushroom mixture to your tortilla bowl.
• Spoon in one serving of warm cashew nacho cheese.
• Top with fresh lettuce and any extras like salsa, avocado, or jalapeños.

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Why It Works Post-Workout:
This bowl delivers complete protein (from tofu and cashew cheese), replenishes glycogen with the tortilla and veggies, and supplies healthy fats for long-lasting energy. It’s also packed with flavor—because recovery should taste as good as progress feels.

05/08/2025

Peanut Butter Banana Protein Breakfast Bars

Makes 6 Bars | 456 Calories | 25g Protein | 50g Carbs | 15g Fat

A perfect grab-and-go breakfast that’s packed with plant-based protein, fiber, and healthy fats to keep you full and energized. These bars are great for busy mornings, post-workout fuel, or anytime you need a quick, balanced bite.

Ingredients:
• 2 cups rolled oats
• ½ cup PB2 powdered peanut butter
• 2 scoops PlantFusion vanilla protein powder
• ¼ cup chia seeds
• 1 cup unsweetened soy milk
• 2 ripe bananas
• 40g natural peanut butter
• 1 tablespoon pure maple syrup
• Pinch of salt
• 60g dairy-free chocolate chips

Instructions:
1. Preheat oven to 350°F (175°C).
2. In a large bowl, mix together oats, PB2, protein powder, chia seeds, and salt.
3. In a separate bowl, mash the bananas and combine with soy milk, peanut butter, and maple syrup.
4. Add wet ingredients to the dry and stir until well combined.
5. Fold in the chocolate chips.
6. Divide the mixture evenly into silicone bar molds or a lined baking dish.
7. Bake for 30 minutes.
8. Let cool completely, then refrigerate overnight for best texture.

Enjoy chilled or on the go the next morning!

04/27/2025

Homemade Cucumber Tahini Dressing (Nutrient-Packed & Budget-Friendly)

One of my favorite ways to save money — and nourish my body — is by making my own salad dressings.
Not only does it cost less, but fresh, homemade dressings are loaded with nutrients that store-bought versions just can’t compete with.

Here’s one of my go-to recipes:

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Cucumber Tahini Dressing

Makes: 8 servings
Calories: 46 per serving

Ingredients:
• 1/2 cup unsweetened soy milk (only soybeans and water)
Packed with plant-based protein, calcium, and isoflavones that support heart health.

• 30 mL pure maple syrup
A natural sweetener rich in antioxidants and trace minerals like manganese and zinc.

• 28 g tahini (about 2 tablespoons)
A powerhouse of healthy fats, plant-based protein, and essential minerals like magnesium and phosphorus for bone health.

• 2 mini cucumbers
Low in calories, high in hydration, and a good source of vitamins K and C.

• Juice from 1 lemon
Loaded with vitamin C for immune support and antioxidants for skin health.

• 1/4 cup water

• 3 tablespoons apple cider vinegar
Can help support digestion and blood sugar balance thanks to its acetic acid content.

• Salt to taste

• 1/2 teaspoon garlic powder
Garlic contains compounds like allicin, which support heart health and have anti-inflammatory properties.

• 1 teaspoon onion powder
Onions offer antioxidants like quercetin that promote healthy inflammation responses.

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Instructions:
1. Add all ingredients into a high-speed blender or small blender cup.
2. Blend until smooth and creamy.
3. Store in an airtight container in the refrigerator for 3–4 days.

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Why You’ll Love It:
• Fresh, vibrant, and packed with real-food ingredients
• No preservatives, refined oils, or additives
• Boosts the nutrition of any salad, grain bowl, or roasted veggie plate

Enjoy knowing that every drizzle is a little act of self-care — for your wallet and your body!

JS Wellness

06/09/2025

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