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Turkey Breakfast Sausage

Reviewed by Amber Shuey, FMCHC of Forum Health Tampa Yields 5 Servings, Serving Size: 2 patties, Low Carb Ground turkey (1 lb) Dried sage (1 tsp) Salt (1 tsp) Ground black pepper (1⁄2 tsp) Red pepper flakes (1⁄4 tsp) Italian seasoning (1⁄8 tsp) Heat a large skillet over medium-high heat. In a small bowl, mix […]

Oven-Baked Granola

Reviewed by Health Coach Beth Kaczmar of Forum Health Akron Yields 15 Servings, Serving Size: 1⁄4 cup, Vegetarian Oats (2 cups) Sliced almonds (1 cup) Pumpkin seeds (1⁄2 cup) Coconut oil (1⁄4 cup) Honey (1⁄4 cup) Raw maple syrup (1⁄4 cup) Flax seeds (2 TBS) Hemp seeds (2 TBS) Vanilla extract (1 tsp) Cinnamon (1⁄2 […]

Blueberry Muffins

Reviewed by Health Coach Carli Webb, MS Recipe source: Rhian’s Recipes, Yields 12 Servings, Serving Size: 1 MuffinLow Carb, Vegetarian Almond meal (1 1⁄4 cup) Almond milk (unsweetened)(4⁄5 cup) Baking powder (2 heaped tsp) Baking soda (1⁄4 tsp) Blueberries (fresh)(1 cup) Coconut oil (1⁄4 cup) GF flour (1 1⁄4 cup) Lemon juice (2 TBS) Maple […]

Rice Cake with Nut Butter (2 versions)

Reviewed by Amber Shuey, FMCHC of Forum Health Tampa Serves 1, Vegetarian 1. Almond 1 Rice cake Almond butter Maple syrup Nutmeg Dried cranberries (optional) 2. Sunflower Seed 1 Rice cake Sunflower seed butter Cinnamon Honey Banana slices (optional)   For either recipe variation above, take one rice cake and slather with nut butter. Then […]

Omega Breakfast Bowl

Reviewed by Health Coach Beth Kaczmar of Forum Health Akron Vegetarian, GDRx Veggie Week, Serves 1   Quinoa (1 cup) Non-dairy milk (1 cup) Berries (fresh or frozen)(1⁄2 cup) Maple syrup (2 TBS) Chia seeds (1 tsp) Ground flax (1 tsp)   Tip: For faster cook time, prepare quinoa the day before and store in […]

Happy Papaya

Reviewed by Health Coach Jessica Gilbreath, MS, CNS, LDN Serves 2, Vegetarian 1 Papaya 1 Lemon Mint leaves (~1⁄2 oz) Coconut whipped cream (optional) Tip: For easier eating, peel and dice papaya into pieces before adding mint, lemon juice, and coconut whipped cream. Rinse papaya and lemon with water, then dry them off and cut both […]

Lox Sans Bagel

Reviewed by Health Coach Carli Webb, MS   Serves 1, Low Carb, Raw Fish Lox fillet (thinly sliced)(4-6 oz) Arugula (1 cup) 1⁄2 Red onion (or scallions) 1 Lemon (optional) 1 Gluten free bagel (sliced)(optional) Toast gluten free bagel slices until they reach the desired temperature and crispiness. Place arugula on a small plate, then add […]

Apple Pie Oatmeal

Reviewed by Health Coach Carli Webb, MS Serves 1, Vegetarian Gluten free oats (1 cup) Non-dairy milk (1 cup) 1⁄2 Apple peeled & chopped Stevia (1 packet) Cinnamon Nutmeg Tip: For faster cook time, use gluten free 1 minute oats. Combine all ingredients into a pot with a dash of cinnamon and a dash of nutmeg, […]

Dr. Epperly’s Green Power Smoothie

by Dr. Bill Epperly of Forum Health, Bloomingdale What can I eat for breakfast? People are often confused about what to eat. Most cereal is bad for you, and bacon should generally be avoided in excess. Muffins and bagels and cream cheese are all about carbs and gluten and dairy. What is a person supposed […]

Recipe: Chia Seed Pudding

Chia pudding with fresh raspberries

Reviewed by Health Coach Carli Webb, MS   Refined carbs and sugar spike your blood sugar. Over time, this can lead to insulin resistance. That’s when your body ignores signals that allow nutrients into your cells. This condition is linked to diabetes and weight gain.   Chia seeds can help reverse this damage. They’re one of […]