Functional Medicine University

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Super Yumfulness

Yumyums: Breakfast, lunch or dinner

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One egg has only 75 calories but 7 grams of high-quality protein, 5 grams of fat, and 1.6 grams of saturated fat, along with iron, vitamins, minerals, and carotenoids. The egg is a powerhouse of disease-fighting nutrients like lutein and zeaxanthin.


FMU- The Daily Wealthy: Coconut

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The coconut tree is a member of the palm tree family and the only known living species of the genus Cocos. The term “coconut” can refer to the whole coconut palm, the seed, or the fruit, which botanically is a drupe, not a nut.

The popularity of coconut doesn’t end with coconut water. A variety of coconut-derived ingredients—from coconut oil to coconut flour and coconut milk—are increasingly being used in home kitchens, restaurants and packaged foods. But can a food so rich in calories and laden with saturated fat be healthy? … well like pretty much everything in life, in moderation 😉 Food for wellth!

FMU: Food for Wealth – Red Bell Peppers

Bell peppers are rich in many vitamins and antioxidants, especially vitamin C and various carotenoids. For this reason, eating them may have several health benefits, such as improved eye health, and reduced risk of several chronic diseases.

Simply Yumful: Spinach, mushroom and quinoa bowl

Easy Mediterranean side dish recipe made with spinach, mushrooms, quinoa and garlic.  Perfect as a meatless entree, too.  Healthy, low in carbs and calories, high in fiber, vegetarian, and gluten free. Prep time: 10 mins Cook time: 20 mins Click here for the full recipe Julia’s Album

Enjoy the yumfulness and remember to SHARE ThE HAPPY!

SOVFY Show Me Your Yumyums!: Ananas comosus

Pineapple contains compounds that reduce oxidative stress and inflammation, both of which are linked to cancer. One of these compounds is the enzyme bromelain, which may stimulate cell death in certain cancer cells and aid white blood cell function. Oh my wellthy!

Yumyums: 10 Minute Gazpacho

A perfectly refreshing end-of-summer gazpacho. (That’s also perfectly easy to customize with whatever ingredients you have on hand. By Gimme Some Oven … Simply yumful!



  • 2 pounds fresh tomatoes (I used a mixture of roma and cherry tomatoes)
  • 1 English cucumber, peeled and cut into large chunks
  • 1 small red bell pepper, cored and cut into large chunks
  • quarter of a red onion, peeled
  • 2 garlic cloves, peeled
  • 1/4 cup lightly-packed fresh basil leaves
  • 2 tablespoons fresh lemon juice
  • 1 tablespoon olive oil
  • pinch of Kosher salt and freshly-cracked black pepper (optional: and crushed red pepper flakes)
  • optional garnishes: extra chopped tomatoes, red onion, basil, olive oil, and/or salt and pepper


  1. Add all ingredients to a blender or large food processor, and puree until completely smooth.  (If all of the ingredients don’t initially fit, you can puree the first half of the ingredients, then gradually add more in as there is more room available.)
  2. Taste, and season with extra salt and pepper and/or lemon juice if needed.
  3. Cover and refrigerate for a few hours to chill.  Or serve immediately, topped with your desired garnishes.

Yumyums: Very berry Crispy

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1 cup old-fashioned oats (use gluten-free oats if making this recipe GF)
1/2 cup almond meal or all-purpose flour (or any favorite flour)
1/3 cup chopped Blue Diamond Oven Roasted Sea Salt Almonds
1/4 cup honey or maple syrup
3 tablespoons melted coconut oil
1/4 teaspoon ground cinnamon
1/4 teaspoon salt


5-6 cups fresh berries (I used a combination of blackberries, blueberries, raspberries and chopped strawberries)
2 tablespoons cornstarch
1 tablespoon freshly-squeezed lemon juice
optional: 1/4 teaspoon almond extract
1 batch almond topping (see below)

TO MAKE THE ALMOND TOPPING:Stir all ingredients together until combined, mixing them together with your fingers if needed. Set aside.


Preheat oven to 350 degrees F. Prepare the almond topping (see above).Pour the berries into an 8 x 8-inch (or 9 x 9-inch) baking dish. Sprinkle evenly with cornstarch and lemon juice (and almond extract, if using), and toss until evenly combined. Sprinkle the oat crisp mixture evenly on top of the berries.Bake for 35-40 minutes, or until the topping is crisp and golden and the fruit is bubbling. Serve immediately. Or let the crisp cool to room temperature, then cover and refrigerate for up to 3 days.

Feel free to mix in some extra sweetener (of your choice) with the berries before baking, if you like a super sweet crisp. But the berries are plenty sweet on their own. Enjoy!

Yumyums: Kale


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Kale is one of the healthiest vegetables around and one way to be sure to enjoy the maximum nutrition and flavor from kale is to cook it properly. We recommend Healthy Steaming kale for 5 minutes. To ensure quick and even cooking cut the leaves into 1/2″ slices and the stems into 1/4″ lengths. Let them sit for at least 5 minutes to enhance their health-promoting qualities before steaming.

Kale, cooked 1.00 cup (130.00 grams) Calories: 36
vitamin K1180%


vitamin A98%

vitamin C71%



vitamin B611%





vitamin E7%

vitamin B27%


vitamin B16%



omega-3 fats5%

vitamin B34%


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Yumyums: The Green Monster Glow

Per Serving: (1 smoothie), Calories: 312, Calories from fat: 96, Fat: 11g, Saturated Fat: 1g, Cholesterol: 10mg, Sodium: 378mg, Carbohydrates: 36g, Fiber: 10g, Sugar: 17g, Protein: 26g, SmartPoints: 9

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1 cup almond milk or other non-dairy milk
1 cup destemmed kale leaves or baby spinach
1 large ripe frozen banana, chopped into chunks
1 tablespoon almond butter or peanut butter
1 tablespoon chia seeds or ground flaxseed
Pinch of ground cinnamon
1 scoop of your favourite protein powder (optional)
2 to 3 ice cubes
Add all ingredients into a high-speed blender and blend until smooth.

Thank you Oh She Glows for a simply yumful smoothie recipe!!!!

The Classic Green Monster

FMU The Daily Wellthy: H2O

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Your body uses water in all its cells, organs, and tissues to help regulate its temperature and maintain other bodily functions. Because your body loses waterthrough breathing, sweating, and digestion, it’s important to rehydrate by drinking fluids and eating foods that contain water. Be sure and drink your H2O …it’s simply yumful and wellthy!!!

Yumyums:Blueberry Yogurt


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Calories 177 • Fat 9 g • Saturated fat 8 g • Fiber 6.9 g • Protein 2 g • Carbohydrate 24 g • Sodium 250 mg

1 cup blueberries, rinsed
1 tablespoon coconut butter
¼ teaspoon vanilla (gluten- and alcohol-free)
1 teaspoon fresh lemon juice
1 pinch sea salt … simply yumful!

Yumyums: “Pepita” Seeds

Pumpkin Seeds … simply yumful!

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Amount Per 
1 oz (85 seeds) (28.4 g)
1 cup (64 g)
100 grams
1 cup (64 g)

Calories 285
% Daily Value*
Total Fat 12 g 18%
Saturated fat 2.3 g 11%
Polyunsaturated fat 6 g
Monounsaturated fat 3.9 g
Cholesterol 0 mg 0%
Sodium 12 mg 0%
Potassium 588 mg 16%
Total Carbohydrate 34 g 11%
Dietary fiber 12 g 48%
Protein 12 g 24%
Vitamin A 0% Vitamin C 0%
Calcium 3% Iron 11%
Vitamin D 0% Vitamin B-6 0%
Vitamin B-12 0% Magnesium 42%

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