Neal D. Johnson,M.D.

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Fax : 512.346.9601
11651 Jollyville Road, Suite 100
Austin, TX 78759

Here are some low-glycemic recipes for breakfast. These will fuel your day without causing a carb crash. Enjoy!


Pumpkin Pancakes


4 eggs ( I prefer "pastured" eggs like vital farms)

1/2 cup canned pumpkin

1 teaspoon vanilla extra

2 tablespoons pure maple syrup (optional)

1 teaspoon pumpkin pie spice

1 teaspoon cinnamon

1/4 teaspoon baking soda

2 tablespoons Kerrygold butter or coconut oil, plus extra for the skillet


Whisk eggs, canned pumpkin, vanilla and mapple syrup together. Sift the pumpkin pie spice, cinamon, and baking soda into the wet ingredient.


Melt 2 tablespoons of butter in a large skillet over medium heat. Then mix the butter into the batter.


Grease the skillet and spoon the batter into the skillet to make pancakes of your desired size. When a few bubbles appear, flip the pancakes once to finish cooking.


Serve with Kerrygold butter and cinnamon or sliced bananas.


This recipe can be found in Practical Paleo by Diane Sanfilippo. I highly recomend her cookbooks!


Cutting down on the starchy carbohydrates like rice, potatoes, and pasta leaves an empty space on your plate.  The best thing to do is fill that space with delicious vegetables. Remember try to get 5 colors of vegetables everyday!


Cumin- Orange Roasted Carrots


1 pound carrots, peeled or scrubbed and cut into 1/2 by 4 inch sticks

1 tablespoon unsalted butter (Kerrygold is the brand I prefer)

1 teaspoon ground cumin

1/4 teaspoon ground sea salt

finely grated zest of one small orange

1 tablespoon orange juice

pinch of course sea salt


Place carrots on a baking sheet and tossed with the butter, cumin, and 1/4 teaspoon salt.


Roast at 425 degrees for 12-14 minutes, until crisp-tender


Toss with the zest and orange juice


Sprinkle with course sea salt and Serve!


This recipe is adapted from the delicous looking carrots in the Zenbelly cookbook, by Simone Miller.



Cashew Cream Cheese


Most patients are somewhat unhappy when cheese is cut out of the diet -  Here is a nice dairy-free cream cheese.


1 cup raw organic cashews, soaked in water overnight

2 Tablesppons full fat coconut milk (365 brand from whole foods is what I use)

Juice of 1 lemon

1 teaspoon garlic salt

1/2 teaspoon black pepper

3 tablespoons nutritional yeast


Blend all ingredients in a high powered blender - enjoy with cucumber slices and other veggie slices.






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