6 Healthy Recipes to Start Your Morning out Beautifully!

The Most Important Meal of The Day Does Not Have To Be The Most Complicated Part of Your Day

Start the day off with a healthy and delicious meal!  Eating a nutritious breakfast will set the tone of your day.  Food is fuel and energy for our bodies.  Eating a healthy, balanced breakfast promotes more energy to face your day.

Below are 6 Nutritious Breakfast recipes all Gluten, Dairy, Soy, and Egg free.  Great for those adhering to an anti-inflammatory regimen.  The beauty of these 6 recipes is that they can either be ready ahead of time for when you’re on the go or need just enough energy in the morning to make it worth it!


Breakfast Quinoa Rice Pudding


  • 2 cups cooked brown rice
  • 3 cups cooked quinoa
  • 1 very ripe banana, mashed
  • ½ cup coconut cream
  • 5 cups almond or coconut milk
  • ¼ teaspoon salt
  • 2 tablespoons maple syrup
  • 1 teaspoon cinnamon
  • 2 teaspoons vanilla extract
  • ¼ teaspoon almond extract


  1. Add the mashed banana, coconut cream, almond milk, salt, and maple syrup to a large saucepan and bring to a simmer. Add in the cooked rice and quinoa.  Continue to simmer, frequently stirring until the rice pudding has thickened and become very creamy – about 10-12 minutes.
  2. Remove from the heat and add in the cinnamon, vanilla, and almond extract. Spoon into bowls and serve with your favorite toppings!  Try fresh berries, toasted coconut, a banana or chopped nuts.

Gluten, Dairy, and Egg-Free Fluffy Classic Pancakes


      • 2 and ¼ cup vanilla almond milk
      • 1 tablespoon apple cider vinegar
      • 3 cups gluten-free flour blend
      • 1 tablespoon baking powder
      • ½ teaspoon xanthan
      • Liquid from one 15 oz can of chickpeas
      • ¼ teaspoon Stevia
      • ½ teaspoon apple cider vinegar
      • ½ cup canola oil



            1. First, whisk vanilla almond milk and 1 Tablespoon vinegar together and set aside. This will be your faux buttermilk.
            2. In a separate bowl, combine the flour, baking powder, salt, and xanthan together in a medium bowl. Give it a few whisks to mix it all up and set it aside.
            3. Drain all the liquid from the can of chickpeas into the bowl of a stand mixer. Add the ½ tsp vinegar, and turn it on. Let it mix on medium at first, until it stops splattering and white foam forms, then on high-speed until nice and firm and glossy. You should be able to hold the bowl above your head, upside-down.
            4. One your foam is strong, pour in the ¼ teaspoon of Stevia, and mix a few minutes longer. At this point, the foam is secure enough to take on flavorings and lipids. Slowly pour in the oil over the course of about a minute while the mixer is still on high-speed. It should merge fully, with absolutely no deflation of the foam. Once it’s in, let it go another 30 seconds.
            5. You should be able to form super stiff peaks once it is fully incorporated.
            6. First, pour the almond milk and vinegar that you set aside in step 1 into the dry ingredients and mix until just incorporated. It will be very thick. Do not worry, the foam will still fold in nicely.
            7. Once the wet and dry are combined, fold in the foam/emulsion mixture. It will be nice and bubbly. Ladle onto a warm griddle and flip once the bubbles start popping, just like regular pancakes. Remove from griddle once both sides are golden.
            8. Top with Grade B Maple syrup and/or fresh fruit of your choice.
            9. This pairs great with Turkey bacon or Turkey Sausage.

    No-Bake Carrot Cake Energy Bites


            • 3 large Medjool dates, pitted
            • 4 dried apricots
            • 2 Tablespoon unsweetened applesauce
            • 2 Tablespoon grade B maple syrup
            • 1 tsp vanilla extract
            • 1 cup gluten-free rolled oats
            • 1/4 cup coconut flour
            • 1/4 tsp ground cinnamon
            • 1/8 tsp ground cardamom
            • 1/8 tsp ground ginger
            • 1/8 tsp ground nutmeg
            • 1 cup shredded carrots
            • unsweetened shredded coconut, for garnish


            1. Into the bowl of a food processor or high-speed blender, add dates, apricots, applesauce, maple syrup, and vanilla extract, processing until dates and apricots have broken down into smaller pieces and ingredients are well combined
            2. Add oats, coconut flour, spices, and shredded carrot, continuing to process until ingredients are well combined and the mixture sticks together easily.
            3. Add a generous amount of shredded coconut to a shallow bowl. Using a heaping tablespoon, roll dough between your hands before rolling it in the coconut to coat. Set aside on a plate and repeat with remaining dough. Store balls in an airtight container in the fridge for best results, or freeze for longer periods of time.

    Cranberry Almond Energy Bites


            • 1 cup gluten-free oatmeal
            • ⅓ cup almonds, chopped
            • ⅓ cup unsweetened shredded coconut
            • 1 Tablespoon ground flaxseed (optional)
            • ½ cup almond butter
            • ¼ cup honey
            • 1 Tablespoon chia seeds
            • ⅓ cup dried cranberries, roughly chopped


            1. Bake oatmeal, almonds and coconut for 8-10 minutes at 350°, stirring after 5 minutes. Allow the mixture to cool.
            2. In a medium bowl microwave the almond butter for 20-30 seconds until runny, add the baked mix along with flaxseed, honey, chia seeds and cranberries to the bowl. Form into 1.5″ balls and refrigerate. Store in an airtight container refrigerated for up to one week or freezer for 3 month

    Acai Mint Berry Ice Cream



            • Ice Cream
            • 5-6 frozen bananas
            • 1 cup mixed berries
            • 5-6 fresh mint leaves
            • 4-6 acai berry capsules
            • Toppings
            • fresh fruit


            1. Add half of your frozen bananas to a high-speed blender or food processor. If using a blender, continue to push down the bananas with your tamper.
            2. Add in mint leaves, acai berry capsules and blend until evenly distributed throughout the ice cream.
            3. Slowly add in the remaining bananas until you have a thick uniform consistency like ice cream.
            4. Scoop out mixture into a bowl and add toppings of choice.

    Frankenstein Smoothie Bowl (My Favorite!)




            • 160 g Spinach
            • 3 Frozen banana
            • 1/2 Mango
            • Handful of Blueberries


            1. Draw a scary Frankenstein face onto a jar
            2. Blend the banana, spinach, and mango until smooth and combined.
            3. Pour the mixture into a jar and top with the blueberries

    I urge you to invest in yourself and your health.  Eating healthy is one of the very best things you can do for your body.  Start your day with a  well-balanced breakfast for a sharper mind and a boost of brain power.   Take the time to prepare a healthy meal for yourself and the ones you love.  Again, it will set the tone of your day and energize you to face the day!

    How do you start your day? Do you have a healthy breakfast recipe that you would like to share?

    Have a beautiful morning!

    Joy Vale
    Patient Care Coordinator
    October 11, 2017

    Functional Endocrinology of Ohio
    Akron: 2800 S. Arlington Road, Akron, Ohio 44312 (330) 644-5488
    Cleveland: 6200 Rockside Woods Blvd., Ste. 100, Independence, Ohio 44131 (216) 236-0060
    Dr. Keith S. Ungar, Dr. David Hardy, Dr. Joseph Little, Chiropractic Physicians

    To schedule an appointment, click here.

Laurel. “Breakfast Quinoa Rice Pudding.” Catching Seeds, 26 Sept. 2017, http://www.catchingseeds.com/breakfast-quinoa-rice-pudding/.

allergyawesomeness@gmail.com, et al. “Fluffy, Classic Pancakes (GF, DF, Vegan, Egg, Soy & Peanut/ Tree Nut Free, Top 8 Free).” Allergy Awesomeness, 5 July 2016, www.allergyawesomeness.com/fluffy-classic-pancakes-gf-df-vegan-egg-soy-peanut-tree-nut-free-top-8-free/.

spoons., Amanda @ .running with, et al. “No Bake Carrot Cake Energy Bites | Running with Spoons.” . Running with Spoons ., 23 July 2016, http://www.runningwithspoons.com/2015/03/04/no-bake-carrot-cake-energy-bites/.

Manda, Raw, and Amanda Le. “Acai Berry Mint Ice Cream {Dairy-Free, Vegan Recipe}.” Raw Manda, 27 Dec. 2014, rawmanda.com/acai-berry-mint-ice-cream/?utm_source=community%2Bboard&utm_medium=acai%2Bmint&utm_campaign=pinteres

Finn, Amy @ Feeding. “Frankenstein Smoothie Bowl – Healthy Halloween Breakfast.” Healthy Little Foodies, 5 June 2017, healthylittlefoodies.com/frankenstein-smoothie-bowl-healthy-halloween-breakfast/.

5 Berry Good Recipes to Inspire You On This 4th of July!

5 Super Berries That Berry Pic 

Will Help Promote a Healthy Heart and a Healthy Weight

Tis’ the season for fresh berries, summer’s sun-kissed little fruits! Acai berries, strawberries, blueberries, raspberries and blackberries may be little but, they are packed full of beneficial nutrients and antioxidants. According to the USDA, it is recommended to eat five servings of fresh fruit a day.*  These little fruits are low in calories and a good source of your daily fiber. Alongside being delicious, sweet and juicy, research shows that berries have been known to keep you mentally sharp, help manage diabetes, promote a healthy weight, lower blood pressure, fight urinary tract infections [Click to Tweet] and might aid in prevention of Parkinson’s and Alzheimer’s disease.  If that’s not enough to inspire you, hopefully my favorite recipes will!
Below are a few of my favorite recipes, full of delicious flavor and meant to inspire you!
Acai Berry Bowls
1 (3oz) acai pouch, frozen and crushed
1 banana, plus ½ cup sliced for garnish
1 cup frozen strawberries
½ cup organic sugar free apple juice
1/3 cup of blueberries
¼ cup shredded coconut
1/3 cup of flaxseed granola
Combine acai, banana, strawberries and apple juice.  Blend until smooth.  Spoon into serving bowls and garnish with bananas, blueberries, coconut and granola; repeat with remaining bowls
Strawberry Spinach Salad (makes 4 servings)
2 Chicken Breasts
2 bunches of fresh spinach, washed, dried and chopped.
½ red onion
1 pint of each: strawberries, blueberries and raspberries.
2 Honey crisp apples         
Cut each ingredient into bite size pieces.  Combine all spinach, chicken, strawberries, blueberries, raspberries and apples into a large bowl.  Gently toss with Garlic Expressions Dressing.

Mojito Fruit Salad (makes 4-6 servings)

4 cups fresh cut watermelon
1 pint of blueberries
1 pint of raspberries
1lb. chopped strawberries
¼ cup packed mint, chopped
¼ cup fresh lime juice (about 3 limes)
1¾ tablespoons Agave Nectar
Add watermelon, blueberries, raspberries, strawberries and mint into a large bowl.  Stir together lime juice and agave nectar in small bowl then pour over fruit and berries.  Gently toss then refrigerate for at least 15 minutes before serving to allow the natural juices to infuse together.
Berry Green Smoothie (makes 2 servings)
16 oz. Almond Milk
1 bunch of fresh organic baby spinach
1 frozen banana
½ cup of strawberries
½ cup of raspberries
1tsp. chia seeds (increases energy levels)
Add all ingredients into a blender. Blend for 30 seconds. Pour into serving glass and enjoy!
Berry Coconut Ice Cream Cups (makes 4 servings)
1 cup strawberries
1 cup blueberries
1 cup raspberries
1 pint of Coconut Ice Cream
Properly wash and dry each berry and add into a large bowl.  Gently mix all fruits together.  In a glass serving dish of your choice, begin to layer berries and Coconut Ice Cream. Layering until full.  Serve freshly made!
What is your favorite berry recipe?
Joy Vale
Patient Coordinator
July 5, 2015
Functional Endocrinology of Ohio
Akron: 2800 S. Arlington Road, Akron, Ohio 44312 (330) 644-5488
Cleveland: 6200 Rockside Woods Blvd., Ste. 100, Independence, Ohio 44131 (216) 236-0060
Dr. Keith S. Ungar and Dr. Andrew Kender, Chiropractic Physicians
Click here to make an appointment
* While berries are typically low on the glycemic index, if you are a diabetic, be sure to check with your doctor about how much fruit you should be eating and which kind of fruit.
“9 Amazing Health Benefits of Berries.” EverydayHealth.com. N.p., n.d. Web. 30 June 2015.
“Berry Beet Açaí Breakfast Bowl (Raw, Vegan, Paleo).” Gourmande in the Kitchen. N.p., n.d. Web. 28 June 2015.