The basic fresh-milled muffin recipe is an easy breakfast item to prepare and take on the go. You can pair it with a boiled egg, slice of turkey, or chicken left over from the night before. The basic recipe is multigrain flour, cinnamon, baking soda, salt, and aluminum free baking powder. If you have dried stevia on hand, that works too, but if you don’t a couple of small scoops of the Pyure stevia will do (see the picture below recipe).

I also have a maple pumpkin and pecan muffin recipe that uses a different combination of ingredients, but it’s moist and delicious too!

Just an FYI, the nutrition label is not accurate on this recipe because I did not specify what wheat berries I used, nor does it calculate the fiber in the nuts and fruit.

I hope you enjoy these muffins! God’s abundant supply of nutrients never ends, nor does His love for you!

I sought the Lord, and he answered me
    and delivered me from all my fears.
 Those who look to him are radiant,
    and their faces shall never be ashamed.
This poor man cried, and the Lord heard him
    and saved him out of all his troubles.
 The angel of the Lord encamps
    around those who fear him, and delivers them.

Psalm 34 ESV – Taste and See That the LORD Is Good – Bible Gateway

Basic Muffin Mix with Carrots & Walnuts

Basic Muffin Mix Sweetener

I hope you enjoy this basic muffin mix! As you can see each muffin has a good amount of fiber and protein to get you started on your day! When eaten alongside another good protein source, it will keep you and I full all morning! A well-rounded breakfast can be helpful to get us through the day.

There are many other flour alternatives to use in place of wheat berries for those who have a gluten sensitivity or wheat allergy. Finding oats not processed with wheat, using millet, buckwheat, or amaranth are some options.

Let me know what you think of these muffins by giving them a rating! I look forward to hearing from you! Remember, if you need a RN Helath & Wellness Coach, I’m here for you.

Spelt & Oat Tortillas are on the menu for some wheat sensitive friends I know. You can enjoy this easy recipe too!

I’m trying a small test loaf of spelt & oat bread today for a client who has a wheat sensitivity. It’s been fun experimenting. I hope you enjoy it

I’ll be the first to admit, I am not a good baker. However, that does not stop me from making these fresh-milled whole wheat buns!

Guess what? You don’t have to be a good baker to make them either!

I adjusted this recipe from Sue Becker’s adaptation of the Sojurishi recipe. Her blog post is here if you want to see what she does to make hers. She is the pro, not me! My journey started here!

However, in baking we do what works for us, don’t we?

God provides us just what we need when we need it, and He has gone above and beyond with the benefits of the various grain varieties He created. Even if you have a wheat sensitivity, there is a grain for you.

The choices of millet, barley, oats, quinoa, and buckwheat are some that come to mind. They are filling and satisfying.

Anyway, I hope you like the recipe, and the ways I used them for my various meals in the pictures below.

If you like this no sugar bread, give it a rating and let me know how you make yours!

The cool air of fall brings with it the thoughts of pumpkin spice…everything. Today, I’m making a pumpkin pecan coffee cake using a blend of fresh-milled hard white, hard red, and oats. It has half the sugar of a normal coffee cake, while the bran and germ remain from the fresh-milled grain to provide a guilt-free treat.

Benefits of Pumpkin Pecan

Although all cake is to be enjoyed small amounts and for an occasional treat, it’s nice to know this one provides a good amount of fiber and nutrients. It has alpha carotene, lutein, zeaxanthin, and beta-carotene in the pumpkin that provides antioxidants to help with repairing cells and combating free radicals. Toxins, and chemicals we are exposed to create these free radicals, so it’s beneficial to have a defense system in place.

Pumpkin also has a blend of various vitamins like A, E, and natural folate. Minerals present include some iron and potassium. By adding pumpkin with the pecans, we get a healthy monosaturated fat, and magnesium. They also add more vitamin A and E to this dish, with some zinc.

Moreover, the fresh-milled whole grains provide added fiber and minerals to make this cake a little more nutritious than your average coffee cake. I love how God places such wonderful items in the garden for us to enjoy! He is worthy of praise!

I call upon the Lord, who is worthy to be praised,

    and I am saved from my enemies.

Psalm 18:2-4 ESV – The LORD is my rock and my fortress and – Bible Gateway

I hope you are free from your enemy of chronic disease by making better choices and staying active. While you’re at it, enjoy items like this fresh-milled pumpkin pecan coffee cake!

If you’re not sure where to get your fresh-milled grain, check around your neighborhood to see if someone mills their own grains. I’m sure they’ll sell you some reasonably priced. I like to mill mine and use them in workshops to show people how wonderfully health they are to use in place of store-bought flour. I also give them to friends and family.

If you need help simplifying health God’s way, be sure to let me know, I help individuals and families meet health challenges head on. I can meet you online for a free consultation. While you’re here check out the other recipes in Garden!

I look forward to serving you.

The garden gives me so much inspiration for new recipes! The possibilities are endless, but a low acid pizza is on the top of my list today. Most of us enjoy a good pizza now and then. But for those of us who suffer from acid reflux, it’s one of the hardest things on our stomachs. That is why I’m using butternut squash to create my sauce on this low acid pizza. I’m also using part of my weekly bread dough for a fresh-milled crust. The abundance of vegetables in the garden this summer make this pizza easy to prepare.

Benefits of Low Acid Pizza

The best part of this low acid pizza is most of the toppings come straight out of the garden. A little kale, onions, and zucchini provide a nice variation for toppings, while the butternut squash makes a sweet and flavorful sauce. Of course, you don’t have to have a garden to enjoy these toppings, any local farmer’s market or grocery store can supply everything you need.

The multi grain crust provides a decent amount of B vitamins, essential amino acids, beta carotene, protein and fiber. At the same time, those delicious summer vegetables provide plenty of magnesium, manganese, calcium, and vitamin A. Fresh oregano and basil add just enough spice, while the chicken apple sausage (nitrate and nitrite free!) gives this low acid pizza more flavor and protein.

God is always looking out for us and giving us plenty of options to choose from. His gardens around the world just can’t be beat. Nothing compares to the benefits and antioxidants available in fresh greens and whole grains for our physical health. Moreover, he has provided abundantly for our spiritual health in his Word and his Son, Jesus!

Blessed be the God and Father of our Lord Jesus Christ, the Father of mercies and God of all comfort, who comforts us in all our affliction, so that we may comfort those who are in any affliction, with the comfort with which we ourselves are comforted by God.

2 Corinthians 1 ESV – Greeting – Paul, an apostle of Christ – Bible Gateway

I pray you find comfort in the steady promises of scripture…and this healthy low acid pizza today. If you’re struggling with eating healthier, I can give you plenty of ideas here, so look around! But if you need more than a few recipes to get you feeling better, I can help you there too, just check out the services page. I do group, individual, and family coaching!

I’m using spelt today for my fresh-milled lemon cake roll. All I can say is, it’s been an adventure turning my original pumpkin roll recipe into various fruit flavored concoctions! But mastering the method to prepare this super easy 25-minute cake is worth the effort!

Just imagine all the different flavors! Check out my Dye-Free Red Velvet Cake Roll or my Low Sugar Orange Creamsicle Cake Roll for some delicious examples of ways you can make one too!

The trick for me on this recipe is adjusting the amount of spelt. I started with 3/4 cup and realized the batter was too runny, so I added a 1/4 cup hard white. I used a zucchini squash for added filling, and it may have contained too much water. Patty pan or hubbard squash may give it yellow color with less water content. I’d use whatever squash, (pineapple or banana) you have on hand.

The consistency with the extra flour looked like my original cake batter, so I went forward with that amount for this lemon cake roll. The freshness of lemon sounded so good for a summer treat for my hubby. I decided to use two in this recipe with the zest. Now, if you find this is still not enough lemon flavor, think about adding a small amount of lemon extract. It really depends on the freshness of your lemons.

Benefits of Fresh-Milled Lemon Cake Roll with Spelt

As most of you who follow my blog know, I don’t eat or recommend eating a lot of sweets. So, when I do prepare a treat for my family, I want it to be low in sugar and higher in fiber, protein, vitamins, freshness, and taste. Today, I’m using spelt to make this lemon cake roll. I’m also adding a little bit of hard white wheat.

Well, that wraps it up nicely for this lemon cake roll recipe, my friend. I hope you invite God’s goodness into all of your baking and skip the overly processed items that deplete health. It’s easy to do one step at a time. Remember, I’m here to coach you along the way if you need individual, family, or group coaching, so just let me know on my services page. I look forward to serving you!

God bless!

References:

Ruibal-Mendieta NL, Delacroix DL, Mignolet E, Pycke JM, Marques C, Rozenberg R, Petitjean G, Habib-Jiwan JL, Meurens M, Quetin-Leclercq J, Delzenne NM, Larondelle Y. Spelt (Triticum aestivum ssp. spelta) as a source of breadmaking flours and bran naturally enriched in oleic acid and minerals but not phytic acid. J Agric Food Chem. 2005 Apr 6;53(7):2751-9. doi: 10.1021/jf048506e. PMID: 15796621.

Biskup I, Gajcy M, Fecka I. The potential role of selected bioactive compounds from spelt and common wheat in glycemic control. Adv Clin Exp Med. 2017 Sep;26(6):1013-1019. doi: 10.17219/acem/61665. PMID: 29068605.

I’m trying every way I can to get the children around me to eat fresh-milled flour. It’s not easy! Because they are so used to the texture of refined white flour. Especially if they have some taste/texture issues and a sensory processing disorder. In most cases, I can’t persuade or bribe three of my little ones to make sense of the grainy flour enough to take the plunge. It hits their sensitive little tongues and somehow the texture signal fires out faster than the taste neurons do.

Comparing Fresh-Milled Oat & Wheat Poptart to Store-bought

My hope is these fresh-milled oat & wheat Poptarts will taste so good they’ll won’t notice the change in texture. After all, the real fruit filling and slightly sweet pastries pack a good amount of fiber, protein, minerals, and natural B and E vitamins to start their day. Mom can rest in the knowledge she gave her child a quality breakfast treat to meet part of his daily needs, without red dye 40, synthetic vitamins, and genetically modified oils and corn syrup found in a store-bought Poptart. Plus, they’ll reduce the sugar from 25 grams to 4.9 grams, that’s cutting over 6 teaspoons of sugar to one teaspoon!

To help parents prevent future heart disease in their children, it is recommended from the American Heart Association to limit sugar to 6 teaspoons per day for children and women, and 9 teaspoons for men (1)

Best of all, making a child’s own treats teaches them life skills. Not only will they use their reading, math, and science knowledge to understand a recipe, the opportunity to teach them God’s loving kindness is also present. I want the little ones in my life to know how much He cares for them in the little things. His thoughtful provision of their every need is evident in the nourishing value of the food He created. I also want them to know the choices they make now impact their quality of life later. So, eating real food, without dyes, artificial flavors, preservatives, and fillers reduce inflammation of their cells and promote better mental and physical health.

Train up a child in the way he should go;

    even when he is old he will not depart from it.

Proverbs 22:5-7 ESV – Thorns and snares are in the way of the – Bible Gateway

As I type the instructions I think wow, this sounds complicated and difficult, but it’s really not. I’ll post a video. There are a few ingredients and steps to think about but assigning a child the task and asking them questions about how to create something better and more nutritious than a store-bought product will give them a sense of accomplishment.

I also think the time spent bonding together, laughing, tasting, and exploring new ideas is much more enjoyable than an evening filled with everyone in their own little electronic world. I pray you have that time together with your precious little ones! They grow up so fast, every moment with them will be cherished some day!

If you need more recipe ideas check out the Garden, I’m here to help you convert any favorite processed food into a delight from God’s garden! I am also available to pray for your family, offer educational workshops, or help coach you through a difficult time. So, just let me know by picking a time on the calendar for a free consultation here!

I look forward to serving you! God bless.

A prep day with fresh-milled grains makes my life easier and more enjoyable. It also helps me stay on track with eating healthier. Last September I began watching Annette Reeder, the Biblical Nutritionist interview Sue Becker from Bread Becker’s. They were discussing the benefits of using fresh-milled grain in bread making.

I soon found myself watching more videos about the process and benefits. Sue’s video on The Bread of Life, a biblical and science-based class on the wheat kernel convinced me I needed to try the process. I soon ordered a refurbished grain mill from Nutrimill and my first pails of hard red and hard white wheat.

Needless to say, it has been an adventure and learning curve for me! But one I’ve enjoyed immensely.

Here’s what I Learned About Using Fresh-milled Grains:

1. Fresh-milled whole grain soaks up water slowly, be patient and don’t add too much too soon.
2. I have more luck with hard white and hard red for all baking, rather than soft White wheat. Soft white just did not work for my cookies or muffins, I’m not sure why.
3. My hair is thicker and healthier.
4. My husband’s cholesterol is now perfect, and his fingers no longer break out in the winter.
5. I did not get bronchitis last fall or this spring from seasonal allergies, like I usually do. In fact, after two months, I did not even get a sinus headache.
6. I am a meat eater, so I don’t have to worry about the phytic acid in grains depleting my ability to absorb minerals, and neither do you! The release phytates combine to cadmium and lead in the body and remove them. Plus, they play a role in lowering blood sugar. Another advantage to preparing all your goodies with fresh-milled grains.
7. Gluten free grains are also available and can be incorporated into recipes with some extra work, I try to share as many as I can because, several of my friends and family are gluten sensitive.

There is more, but I really want to talk about preparation day. I start with cooking a cup of quinoa then milling the grain and getting all my supplies ready.

Since my favorite thing in the kitchen to make is tortilla shells, I had to get that recipe right. I also use the Zojirushi recipe as a guide to make my weekly loaves of regular sandwich bread and adjust it for my breakfast bread. It’s very versatile and I can add what I like and remove what I don’t like.

I’ve noticed the sunflower lecithin does make a nice fluffy loaf, but it caused my friend, who has lupus, a lot of muscle discomfort. So, I no longer use it in my basic recipes, although I use eggs (which contains lecithin) but eggs don’t bother her…go figure.

Benefits of Fresh-Milled Grain

There are so many benefits to fresh-milled grain! I made a list on a pdf if you’re interested in checking out. The best way to maximize those benefits is to make a multi-grain loaf for yourself and your family. For instance, hard red wheat is highest in selenium (136 mcg per cup). Oats are highest in pantothenic acid (B5) and calcium. Soft white is highest in iron, while hard white is just a smidge higher than oats in zinc. Quinoa (the seed) is the powerhouse because it’s highest in protein, B6, folate, Vitamin E, choline, betaine, magnesium, and potassium.

God’s design and plan for our provision is always uplifting and exciting to me, and you’ll see my joy in the attached video of my bread making day below. I love how Deuteronomy 8:6-10 set up the promise of bounty for the nation of Israel as they are getting ready to enter the promised land. It will go well for them if they obey God’s commandments, just like it goes well for us physically, mentally, and spiritually when we obey.

So, you shall keep the commandments of the Lord your God by walking in his ways and by fearing him. For the Lord your God is bringing you into a good land, a land of brooks of water, of fountains and springs, flowing out in the valleys and hills, a land of wheat and barley, of vines and fig trees and pomegranates, a land of olive trees and honey,  a land in which you will eat bread without scarcity, in which you will lack nothing, a land whose stones are iron, and out of whose hills you can dig copper.  And you shall eat and be full, and you shall bless the Lord your God for the good land as given you.

Deuteronomy 8:6-10 ESV – So you shall keep the commandments of – Bible Gateway

I read about Israel’s promises and can’t help but think about our own country’s foundation and Christian principles. We are beyond blessed to be given such good land here in the USA too! A land in which we have eaten without scarcity! It is so exciting to me to see God’s plan for all of His children continually unfolding. He is worthy of praise!

Here are my two favorite fresh-milled grain recipes to snack on as I prepare for my week of worship to our worthy Creator. I pray you find them enjoyable as well! Contact me if you want a workshop in person, at your church, social club, or on zoom! It’s one of my favorite things to do!

A rough week of allergies calls for some healthy comfort food! Yep! Sourdough, spelt & hard red wheat muffins with chocolate and walnuts are healthy! They are also very comforting!

I’m curious what creations you make with your sourdough starters, too! With curious bakers like you and me around, the possibilities are endless.

All I did to make these extra-large muffins was use my Peanut Chocolate Chip Muffin recipe and adapt it to include the sourdough starter. It was a total guess as to what to do here and there, so don’t be disappointed if it’s not foolproof. I am, what you might call, an experimental baker not an expert.

But boy! Do they taste good!

The next time I make these, I might change the water to half water and half nutmilk or coconut milk, but really, water worked well. The house smelled like fresh doughnuts and the moisture of the muffins was spot on.

Benefits of Sourdough Spelt & Hard Red Chocolate Walnut Muffins

I used a cup of organic fresh-milled hard red wheat and a cup of organic spelt for this recipe. I like the nutty flavor of the hard red wheat, plus it has 136mcg of selenium per cup. That’s ten times more selenium than other grains! It also packs 10.5 mg niacin, 73mcg of folate, 1152 mg omega 6, 51.8mg of omega 3, and 23.4grams of fiber!

Partnered with spelt, which is loaded with 113mg omega 3, 6.3mcg of vitamin K, 11.9mg of niacin, 7.7 mg of iron, 68.9mcg of folate, and we are talking about a decadent treat without the guilt! We’ll enjoy a combined duo of over 400mg magnesium, and 1500mg potassium with modest amounts (12mg) of zinc per cup!

I love what God puts in the garden for our good and his glory! There is no better way to overcome seasonal allergies! After all his testimony is true and faithful in the things that he made. . .

 Yet he has not left himself without testimony: He has shown kindness by giving you rain from heaven and crops in their seasons; he provides you with plenty of food and fills your hearts with joy.

Acts 14:16-18 NIV – In the past, he let all nations go – Bible Gateway

Do you know him today? Is there an emptiness in your life you cannot describe? Perhaps the sense of missing a vital piece of joy and contentment is something you can’t quite shake. Spiritual health as well as physical health is withing reach! Knowing Jesus as Lord and Savior fills that mysterious and unnamable void and can be yours today!

I will pray it consumes you, in a good way, as you seek him in his word!

You won’t regret surrendering your life to him, I promise you. In the meantime, check out the recipe for these delicious muffins to tantalize your pallet and fill your belly.

I cannot wait to try this with my thawed pumpkin puree or with blueberries and lemons! I’ll have to change the liquid portion a bit, but they will be so good! If you get a chance to try these sourdough, spelt and hard red wheat muffins with chocolate and walnuts, I hope you enjoy them, too!

Check out the site for more recipes using fresh-milled grain, there are plenty!

Have a great day and God bless!