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Recipe Review- Whole Wheat Waffles


Recipe Review- Whole Wheat Waffles
We are always jumping on carbs over here at TMA and if you are limiting carbs, I would bypass these guys. But we also stress the importance of "REAL, WHOLE FOODS." and minimal to no processed foods. My girls asked for waffles the other day and I went to the pantry to grab my "Bisquick" and "Aunt Jemima's" syrup. I glanced at the labels and saw "partially hydrogenated oils" on the "Bisquick" and "High Fructose Corn Syrup" as the #1 ingredient on "Aunt Jemima" followed by 6 other ingredients. I always tell my patients I am learning and I never ask them to do things I can't do myself. So... I looked for an alternative and this was it! I know some of are in a season where you are doing good to get your teeth brushed and I get that! But I would ask you to evaluate your priorities and possibly say no to other things as needed. Make baby steps to get away from the processed foods that are causing so much inflammation in our bodies. Depression rates have been found to be lower in those who used their hands to cook so get to stirring and chopping! I froze our leftovers in a gallon bag with wax paper between the layers. I laid them out to defrost on the counter overnight. They reheated well this morning. Our oringinal batch was made 2 weeks ago! Love that on a Monday morning scramble!
Recipe type: Breakfast
  • 2 large eggs
  • 1 ¾ cups milk (I used 2% milk)
  • ¼ cup oil (I used coconut oil- may want to melt before adding to mixture)
  • 1 tablespoon honey
  • ½ teaspoon ground cinnamon
  • ¼ teaspoon baking soda
  • 1 ½ cups whole-wheat flour (I have used "Bob's Red Mill" and "King Arthur’s" organic white whole-wheat flour)
  • 2 teaspoons baking powder
  • ⅛ teaspoon salt
  • Warmed 100% pure maple syrup for serving
  • Fresh fruit for serving (we had honey dew and mango on hand)
  1. Preheat your waffle iron.
  2. In a large mixing bowl whisk together the eggs, milk, oil, honey, cinnamon, and baking soda until well combined.
  3. Add in the flour, baking powder, and salt and whisk together just until the large lumps disappear.
  4. When the waffle iron is hot, dab it with a little butter and then ladle some batter onto the center of the iron. Follow the instructions that came with your waffle maker to know how long it should be cooked
  5. Keep waffles warm until you finish cooking all of them. Top with pure maple syrup and fruit. Enjoy!
  6. Freeze leftovers if you have them!

 Labels 006 bisquick1-793020 syrup 2


Chicken Cordon Bleu

If you are bored with chicken, here is a super yummy and easy way to change things up!!! We love us some chicken at the Fowler house hold, but I am always looking for new ways to spruce it up and get creative!!! Chicken doesn’t have to be boring! You can enjoy it with many seasonings, spices, or marinades (caution with marinades and sauces b/c many of them have lots of sugar/ carbs! ) This recipe is one of my husbands new favs! He has requested it twice in 8 days! :) I know the way to a man’s heart :) ha! It’s super easy, looks kinda fancy on the plate, but only takes a few minutes to prepare. (I took a picture but am having a hard time getting it downloaded :()

Ingredients :

4-6 chicken breasts (free-rancge/ hormone free)

ham or turkey (nitrite free- I buy Boar’s Head)

swiss cheese

bacon ( nitrite free)

low carb Italian dressing (i used lite zesty italian- kraft brand- 3 nc/ 2 tbsp)



pound out each individual chicken breast to make it as thin/ flat as possible

lay a piece of ham or turkey (or both) down inside the chicken

next, lay a piece of swiss cheese on top of that (so its stacked, chicken, ham/ turkey, cheese)

roll chicken up with the ham/turkey and swiss in the middle

use a toothpick to secure it in place

wrap 2 pieces of bacon around the outside of the chicken and secure in place with 2 more toothpicks

lay in 13×9 greased pan (with olive oil)

drizzle italian dressing over top for marinade

bake at 350-375 for 45 minutes (could take longer if doing more chicken breasts or thicker chicken breasts)

Enjoy along side your favorite green veggies or with a spinach salad!

Additional Info:

If you are looking for good deals on free-range chicken, check out Trader Joes, they have some great deals! You could also try this with a BBQ sauce marinade instead of Italian, I am going to try this next!!! Probably Walden Farms brand since most BBQ sauces have lots of added sugar! You could also google “low carb BBQ sauce” and make your own! We had ours along side steamed green beans and brocolli sprinkled with parmesan cheese :) It was super yummy and simple and the hubs was super happy as well! :) Who doesn’t like their chicken wrapped in bacon, with swiss cheese oozing out!! Delectable!


Its Football Time in Tennessee!!


If you ask me…its about to be the most wonderful time of the year! Cooler air will soon be blowing in, leaves will start to change, the high school bands will be heard across the city on Friday nights, and the VOLS will take the field for what many hope to be the year of redemption! In honor of that, I am posting a few easy recipes for your football tailgates or parties at your pad.


Low Carb Pizza Bites
These are like pizza-flavored mini quiches using pepperoni for the crust in a mini-muffin pan. Feel free to substitute with any of our favorite pizza ingredients.
Recipe type: Appetizer
Serves: 24 pieces
  • 8 oz cream cheese
  • 2 eggs
  • 1 tsp garlic powder
  • 1 tsp oregano
  • ¼ cup sugar free pizza or spaghetti sauce (or olive oil)
  • ½ cup shredded mozzarella cheese (or any cheesy combo you like!)
  • ¼ cup minced green pepper (or other pizza toppings)
  • 24 slices of thin-sliced pepperoni (large, thin slices work best)
  1. Heat oven to 350
  2. Line the bottom of the mini-muffin cups with pepperoni slices
  3. Cream the cream cheese with a mixer until smooth and fluffy.
  4. Add eggs, garlic & oregano. Beat until smooth.
  5. Mix in the rest of ingredients by hand.
  6. Fill the muffin cups with the egg and cheese mixture.
  7. Bake for 15-18 mins or until lightly brown on top & set in center.
  8. Remove, let cool, then run a knife around the top to loosen.
  9. ENJOY!!
Nutrition Information
Serving size: 24 pieces Calories: 67 Carbohydrates: 1 Protein: 3



Its Football Time in Tennessee Part 2

Here’s another!

Old Fashioned Sausage Cheese Balls


Sausage Cheese Balls
I must give credit to some of my fav. patients who sent me this recipe along with several others. DELISH! (and soooo easy!)
Recipe type: Appetizer
  • 1 lb sausage
  • 10 oz (or more) of sharp cheddar cheese (or your preference)
  • 3 cups almond flour
  1. Mix all ingredients together
  2. Roll into balls
  3. Put in oven set at 350.
  4. Bake roughly 12-18 mins.
  5. Enjoy!