Great! I have another epic gluten free tortilla failure! No worries, this gluten free buckwheat/rice recipe makes some decent crackers.
All of the ingredients for this little soup side are costly, so learning to repurpose such failures is necessary. After all, who wants to throw away food?
Benefits of Buckwheat/Rice Crackers
Homemade crackers are nice to have around because you and I control the oil, the salt, the flavor, the nutrients. No soybean or seed oils here! Adding chia and flax seed give this multigrain, gluten free cracker more fiber and protein, too.
Buckwheat is known for the flavonoids rutin and quercetin. Rutin is an antioxidant derivative of quercetin thought to be effective in reducing oxidative stress in neurodegenerative disorders. It helps reduce inflammatory cytokines and improves nerve cell protection in vitro for Parkinson’s disease, too. You’ll be happy to know, rutin is also found in cherries, grapes, apricots, oranges, grapefruit, and plums. (1)
Quercetin, in buckwheat and many other vegetables has been studied for its ability to improve physical and mental status. It’s antiviral and beneficial in removing heavy metal poisoning and pesticide damage in cells. But not only that it is also touted for helping to fight off cancer cells and diabetes. (2)
To top it off, the added chia and flaxseed in this buckwheat/rice cracker provide a valuable omega 3 precursor (ALA), which is beneficial for lowering inflammation. As you know, less inflammation throughout the body means less problems with stiffness, high blood pressure, and cardiac problems. Plus, the high fiber content of these nutritious seeds and whole grain brown rice make this failed mess a healthy, antioxidant rich, snack.
Devotion
“At least there is hope for a tree: If it is cut down, it will sprout again, and its new shoots will not fail.
What God puts in the garden is good! The beauty of whole food and antioxidant power in study after study I read reveals his divine nature!
And friend, if the trees in the woods can’t fail to sprout new growth, neither can we.
The best news is, it applies to every area of our lives where we fail.
Do you fail in areas of self-control? He has the answer. He fills us to overflowing when we place our full trust in him.
Do you fail in relationships? He is the giver of peace and teaches us how love surpasses all hurt and disappointment.
Do you lack confidence? Rest in the assurance that every failure is a learning experience that sprouts hope for tomorrow.
When we face difficulties, we can rest assured God is pruning us to produce more fruit in our lives. We realize we cannot do these health changes on our own, we need strength from him and other believers.
Gluten Free Buckwheat/Rice Crackers
Gluten Free Buckwheat/Rice Crackers
1 Cup Buckwheat Flour
1 Cup Brown Rice Flour
1/4 Cup Flaxseed (Ground)
2 Tbsp Chia Seeds
2 Tbsp Sesame Seeds
1 Cup Water
1/4 Cup Olive Oil
1 Tsp Xanthan Gum
1 Tsp Salt
1/4 Tsp Baking Powder
Combine the flours, salt, baking powder, ground flaxseed, and chia seeds until well combined.
Add the water and olive oil together and combine until well blended.
Roll the dough out onto an extra-large cookie sheet between two pieces of parchment paper until the dough is very thin. Sprinkle with sesame seeds and press them lightly into the dough.
I use a pizza slicer to cut the dough into small 1×1 inch squares.
Bake at them 300 degrees in the convection oven for about 40 minutes, check them at 25 and 30 minutes to make sure they are completely dry or until crisp and brown.
I hope you enjoy them as much as my MetS Busters group did this week! MetS Busters is a 12-week metabolic rehabilitation program designed to help participants lower blood pressure, triglycerides, waist circumference, blood sugar, and inflammation! I’m getting great feedback and testimonies of progress as participants learn new ideas, gain the support of their peers, and implement tried and true coaching tools!
Enogieru AB, Haylett W, Hiss DC, Bardien S, Ekpo OE. Rutin as a Potent Antioxidant: Implications for Neurodegenerative Disorders. Oxid Med Cell Longev. 2018 Jun 27;2018:6241017. doi: 10.1155/2018/6241017. PMID: 30050657; PMCID: PMC6040293.
Deepika, Maurya PK. Health Benefits of Quercetin in Age-Related Diseases. Molecules. 2022 Apr 13;27(8):2498. doi: 10.3390/molecules27082498. PMID: 35458696; PMCID: PMC9032170.
Gluten Free Date Nut Bars
Breakfast ideas with a good amount of protein and fiber, and not too much sugar is hard to find. Thankfully, these gluten free date nut bars will help fill the void!
When you and I use alternate whole grains to make our breakfast bars we are stretching our baking muscles and ready to serve! Now, if your loved one is also nut free, I’m sure you’ll skip the walnuts I add to this recipe. However, using sunflower seeds in their place will provide some good vitamin E and selenium!
So, there are always options!
The good thing about these date nut bars is there are 5 grams of protein and 4 grams of fiber in each bar. Fresh-milled millet also contains a decent amount of magnesium (106mg/100grams). There is 2.5mg of iron, 55mg biotin, 20.8 niacin, and 23 grams of selenium in 100grams. So, these bars are rich in nutrients that are not on a standard nutrition label.
You and I can feel good about that!
However, there is also just over 2 teaspoons of sugar. Although we can always adjust the maple syrup to our tastes. I use 1 tablespoon when I make them for myself, but my hubby likes things a little sweeter and since I made these for him to take to work, he gets what he likes.
As long as he is getting the fiber, protein, and nutrients alongside the sweetness, I don’t feel too bad. I’m just hoping homemade treats keep him out of the snack machines and all the ultra-processed junk he likes!
God’s garden is so much better taste wise and nutrition wise. He makes everything for our good and His glory!
The hubby is in agreement on this fact.
Devotion
He compels us with the Holy Spirit to seek Him and His provision, rather than the things of the world. In Luke 14 Jesus tells the story of the great banquet while reclining at the Pharisee’s table. He basically says don’t just invite friends and neighbors who can return the favor but go out and invite the poor and lame who may never have the resources to do the same for you.
At the great banquet in heaven Jesus invites everyone. However, we also see in this chapter many people have excuses not to come. He goes on to say, “Compel people to come in so my house may be filled.” (vs.23)
Compel is to necessitate, drive to, constrained as through a channel. The late Charles Spurgeon says, “Little by little as we are transformed into the image of Christ, we increasingly desire to follow him.”
And the master said to the servant, ‘Go out to the highways and hedges and compel people to come in, that my house may be filled.
Oh, how our choices today to follow and be whole in Christ Jesus spiritually parallel our choices from the garden to sustain and nourish our bodies. There is plenty of goodness and room for more. So, the next time I think about my daily banquet, I’m going to start asking myself some questions.
Where has Jesus compelled me to minister?
Am I listening to His call or am I providing excuses as to why I prefer to feast on the world’s offerings?
We’ll see. A little self-examination each day, alongside God’s Word, may be just what I need for true contentment.
Place the dates and water in a saucepan on the stove and heat on low.
Meanwhile, combine the softened butter, oil, slurp, and egg in a mixing bowl.
Add the ground millet, oats, arrowroot flour, and xanthan gum.
Combine until well mixed then divide the dough into two halves. Place half of the dough into a lightly oiled 9×9 inch baking dish and spread out until it covers the bottom. Set the other half to the side.
Blend the dates and water in a blender until there is a nice puree. Spread it over the dough in the 9×9 pan.
Take the remaining dough and place small balls of it across the filling, Don't worry, they will bake together and form a crust. Top with walnuts and bake at 350 for about 20 minutes.
You have a great day and enjoy your weekend!
I am here for you and cheering you on!
Gluten Free Whole Grain Sourdough
When I meet a client with allergies, I want to help them find healthy substitutes for what they “think” they’ll be missing. So, naturally a whole grain sourdough comes to mind for someone with a wheat sensitivity.
The problem with premixes of gluten free flours is they are very expensive, and they are not very nutritious. I mean just reading the label shows they are refined white rice flours and starches. This is no better than refined white flour and sugar to spike blood sugar and insulin levels in the blood.
Both of which are responsible for making chronic disease and inflammation in the body worse, not better. As caring parents we can do better.
It’s an effort of love to learn how to do it, and even though I’ve played around with gluten free grains for the past twenty years, I have to admit, bread making is a learning curve.
The complexity of the flours, the binding ingredients needed, rising, and the water absorption capacity are all new factors to consider. Therefore, it makes sense to just follow a recipe, right?
LOL, I wish it were that easy for me. But it’s not. I have several varieties of grains in my pantry, and I have to make do with what I have. So, the resources I found helpful were on YouTube. Mary’s Nest has a great video that breaks down the various gluten free flours and there are several blogs that work through the water absorption.
One of the comments on Mary’s video said, “Use two parts flour to one part starch”. Now, that is something I can work with! Simple directions combined with a good resource for binding agents, and some past experience with dough consistency.
Another resource I used on YouTube was Elly’s Everyday Wholegrain, she is using millet to make her sourdough and that is the primary flour I am using today. I also have amaranth grain I want to use and some oats. The problem is I don’t have the psyllium husks and can’t find it anywhere in town.
I’m substituting ground chia seeds and flax seeds to see how it goes.
I also wanted to do a nutritional comparison of a gluten free flour blend and this wholegrain recipe to show you how we can make a healthier gluten free bread.
Gluten Free Whole Grain Sourdough
500 Grams Millet (ground)
1/2 Cup Oats
1/3 Cup Chia Seeds (Ground)
1/3 Cup Flax Seeds (Ground)
2 Tsps. Salt
1/3 Cup Arrowroot flour (or potato starch)
1/2 Cup Sourdough Starter
600 Grams Water
The Nutribullet blender with a flat blade that meals small grains very well. It worked perfect for the millet and amaranth.
Place all the dry ingredients in a bowl and mix well.
Add warm water and the starter and stir until well combined. Let it sit for one hour.
After it sits one hour, you can place it in the lightly oiled baking dish of your choice. It will be sticky and loose, not well formed like a wheat dough. Don't worry about that it will set up fine.
Depending on your room temperature it will take 3-6 hours to rise. On that rise it will be just slightly higher, it will not double in size, and that is ok. I put mine in the fridge overnight and it was perfectly ready the next morning.
Preheat oven to 450 degrees. Bake the bread covered for 40 minutes and then uncovered another 15 minutes. Don't underbake this it does take just about a full hour. Let cool then, slice and enjoy!
Compare The Homemade Ingredients and Nutrition of the Loaf Above with a Popular Store Brand of Whole Grain Gluten Free Bread Below
Benefits and Drawbacks
The thing I love about this bread is there is 5 grams of protein and 4 grams of fiber per slice! Not only that, but there is also a good bit of potassium and iron. Although magnesium and B vitamins are not listed on the nutrition label, they’re in there, too!
The millet and amaranth (if you choose to stick that in and remove 1/3 cup of the millet) alone provide 30mg of magnesium per slice of bread. There is also biotin, niacin, and selenium present to provide optimal health.
A drawback for making this bread and what I learned is it definitely needs a long baking time. I got it out 10 minutes early and although edible, it was doughy. I’m toasting it daily on the frozen setting of my toaster to counteract that mistake. Otherwise, it would have made a great sandwich bread.
Something else I noticed; there was ZERO gas and bloating with the addition of flax seeds! That has never happened before. I may have a wheat sensitivity after all.
Taste wise, the amaranth is quite strong, so if a peppery taste is not one your palate joys, it may take some getting used to alongside the ground chia—you be the judge on that. However, I’d sample a little to see if I like the flavor before diving in to purchase the grain and make an entire loaf.
I prefer the taste of hard white and red wheat grains, but this is okay.
Cost wise, you and I come out ahead on this loaf of bread. The cost of a comparable gluten free whole grain bread on the shelf is $5.49 and I made this loaf, with twice the nutrition, for about $4.34. I’ll take that bargain any day.
When we explore new ways of baking whole grain sourdough, we find out all kinds of good things!
And may we never forget the source of all good things—the mighty God who provides these lovely nutritional grains for us! What he puts in the garden is good!
Gluten Free Zucchini Pumpkin Seed Bread
Gluten free zucchini pumpkin seed bread is a simple, low sugar, summer bread you can enjoy without guilt. The ingredients work great for breakfast muffins, or as a loaf to slice and cover with your favorite nut butter each morning.
Now, you need to know I am not a super-savvy baker. However, I am a baker who is thinking about maximum nutritional value for my gluten free friends! Therefore, I come up with blends of flour and nuts that reflect that passion for the fuel our bodies need.
Let’s face it, the gluten-free and refined flour options available are NOT very healthy.
We need new options! Options that build cells with zinc, fiber, minerals, and antioxidants. Maybe we’ll even enjoy a little protein settled into that breakfast bite as well. It will help us stay full longer, while the nutty pumpkin seeds, sesame seeds, and walnuts do their own work for satiety and cell building.
I am also a fan of soaking and sprouting the seeds like sesame, sunflower, and pumpkin. . .sometimes. . . to remove any phytic acid that may cause stiffness in the joints for some people. Ideally, an adequate amount of gastric acid would be present to sufficiently dephosphorylate the outer phytic acid shell protecting the germ of the seeds we eat. (1)
Um, just like our Creator designed us to do.
However, we cannot always count on that being the case in our modern world. Especially for those poor souls stuck with taking proton pump inhibitors. Soaking will remove the outer shell and help release minerals, so we can absorb them better.
Benefits of Sunflower Seeds
Sprouting sunflower seeds releases high concentrations of vitamins A, B, & C, plus niacin. We especially want to absorb their vital mineral content of magnesium, potassium, calcium, iron, selenium, and zinc. (2) They also have 37.8mg/100grams of vitamin E. Compare that to linseed, sesame, and soy, which only have 3mg/100grams! (2)
Don’t be put off by the fat content in this bread, either. The fats are polyunsaturated, CLA (conjugated linoleic acid) that are beneficial omega-6 fats we need to help our hearts. Always keep in mind, the ratio of omega-6 to omega-3 fats should be no more than a 2:1 ratio.
CLA is important for normalizing glucose in the blood and has anticancer, anti-obesity effects. (2)
Gluten Free Zucchini Pumpkin Seed Bread
1/2 Cup Almond Flour
1/2 Cup Coconut Flour
1/2 Cup Arrowroot Flour
1 Tsp Xanthan Gum
1/2 Cup Honey
4 Eggs
2 Tsp. Cinnamon
2 Cups Zucchini (Shredded)
2 Tsp. Baking Powder
1/2 Tsp. Salt
1/4 Cup Pumpkin Seeds (Chopped)
1/4 Cup Walnuts (Chopped)
1/4 Cup Sunflower Seeds
Preheat oven to 350 degrees
Salt the zucchini in another bowl with 1/2 tsp of salt and set aside. Do not drain the water that separates from the pulp.
Combine all the flours, xanthan gum, cinnamon, and baking powder in a bowl and whisk well.
Add the zucchini, eggs, and honey and stir well.
Add the pumpkin seeds, sesame seeds, and walnuts and stir the batter until everything is incorporated.
Bake at in a well-greased loaf pan at 350 for an hour or until a toothpick comes out clean! You can bake them in muffin pans and adjust the time to 20-30 minutes depending on your oven, but also check with the toothpick.
Store leftovers in the fridge.
I hope you enjoy this gluten free zucchini pumpkin seed bread with your family as much as I did!
After all, what God puts in the garden is so good!
If you need help with lifestyle changes and reducing chronic disease risks, I am available to help you! Contact me for a free consultation.
Have a blessed day!
Mysty
My flesh and my heart may fail, but God is the strength of my heart and my portion forever.
Nielsen AV, Meyer AS. Phytase-mediated mineral solubilization from cereals under in vitro gastric conditions. J Sci Food Agric. 2016 Aug;96(11):3755-61. doi: 10.1002/jsfa.7564. Epub 2016 Jan 12. PMID: 26678688
2. Guo S, Ge Y, Na Jom K. A review of phytochemistry, metabolite changes, and medicinal uses of the common sunflower seed and sprouts (Helianthus annuus L.). Chem Cent J. 2017 Sep 29;11(1):95. doi: 10.1186/s13065-017-0328-7. PMID: 29086881; PMCID: PMC5622016.
Gluten Free Oat Bread
Gluten free oat bread is a challenge in my kitchen because I only have one grain mill. That grain mill has barley, spelt, and wheat berries ground in it weekly. But I wanted a gluten free bread to take to our Women’s Natural Health Night for those ladies who cannot tolerate gluten products and milling oats in my mill would cross contaminate the grain.
The solution, for me, is to soak the oat groats overnight then blend them in the bullet blender the next morning. I’m not sure if steel cut oats would work in this recipe, so I cannot weigh in on that topic. However, I do want to give my two scents regarding their health benefits, since I’ve been asked lately how healthy they are.
How To Decide if Oats Are Right For You
The concern of low-Carbers is oats are high in carbohydrates, but their glycemic index is 55, so that’s not bad. A high glycemic index is greater than 70 and low is less than 55. The index gives a rating for foods that spike blood sugar quickly. Keep in mind, all natural oats are going to contain all of the fiber and bran of the seed. Hence it will have a lower index, while steel cut oats are next lowest. The simple oat flakes, will of course, have the highest glycemic index.
Like anything, you and I have to judge for ourselves what works best for our bodies. Thinking logically, we can ask a few questions to determine where we are in our health and how oats may or may not be the right choice.
First, I would ask myself these three questions:
Am I insulin resistant? This can be determined by a fasting insulin test (opinions for appropriate levels vary, but optimal is around 4-5 Miu/L and high is above 8), or a Triglyceride/HDL ratio higher than 2.5. Also, if there is a tendency to gain weight easily or great difficulty losing weight, are signs of insulin resistance. By the way, the best way to decrease insulin resistance is to MOVE. But if you are insulin resistant, eating a good protein like and egg and avocado, or unsweetened yogurt with berries and nuts may be better options. I have seen oats spike sugars for some people, but not others. Therefore, consumption can be determined individually with a $20 glucometer to show you how various foods spike your sugar.
Am I sedentary or active? If I am sitting most of the day at a desk or watching T.V. , there are better lower glycemic choices for breakfast. However, if I plan to cycle 20 miles, lift weights, hike 10 miles, or chase children around all day, oats are a good choice for sustaining energy.
Am I eating them plain or with added toppings? Well, you know this matters because very few people eat oats plain. The package ingredients always matter, too. Is there added sugar? If yes, how many grams per serving? As you know, it’s better to buy plain and sweeten with a natural sweetener, like 1/2 teaspoon of honey. Or you could also use 1/2 a banana so you at least get some potassium and minerals. Although, the hope is to train your taste buds to do without processed, refined, white sugar. Another thing that helps lower a sugar spike is adding cinnamon. A good nut and seed combination provides steady protein and fat and will also decrease the sugar spike of the oats.
But don’t worry, you’ll figure it out as you learn to listen to your body and its cues for hunger, satisfaction, and fullness.
Benefits of Oats
Oats contain beta-glucan that helps lower blood sugar and has cholesterol lowering benefits. They are a good source of fiber (4 grams/cup), protein (13 grams/cup), vitamins, iron, magnesium and zinc. Since this recipe uses the entire oat kernel the valuable phenolic acids and avenanthramides are present, too. The antioxidant properties of oats help fight skin, colon, and lung cancers, while also reducing the risk for cardiovascular disease.
God’s Design For our Bodies and Our Food
God’s plan for healing our bodies gets more interesting as I learn about His character in Bible study. There is always a plan to provide for His people spiritually and physically.
He brings us to a good land, just like He did Israel. (Numbers 14:7)
Heaven is opened to give rain in its season and bless the work of our hands. (Deuteronomy 28:12)
The land is given as an inheritance. (1 Kings 8:36)
Rich good land, broad, quiet, and peaceful. ( 1 Chronicles 4:40)
He is happy when we set our hearts to seek Him (2 Chronicles 19:3)
Houses full of good things, cisterns already hewn, vineyards, olive orchards, and fruit trees in abundance were there. (Nehemiah 9:25)
We too, will look upon the Lord in the land of the living. (Psalm 27:13)
Rest in His promises today, my friend and enjoy the benefits of everything He provides for you!
Gluten Free Oat Bread
Gluten Free Oat Bread
2 Cup Whole Oats (Rinse twice, and cover with water to soak overnight)
1/2 Cup Half-n-half (coconut milk or buttermilk)
1 tsp salt
2 tsp Baking Powder
1 tsp apple cider vinegar
1/2 Cup Oat flakes
1/2 Cup Arrowroot Flour
1 tsp xanthan gum
Preheat oven to 350 degrees.
Once oats have soaked overnight, pour off the water, Add new water to cover the oats and measure 1 cup (oats and water together) in a high-powered blender (I like the Bullet) place the blended oats in a bowl and blend the 2nd cup of oats. Place it in the bowl. It should look like thick, creamy, oatmeal.
Add the arrowroot flour, salt, baking powder, xanthan gum and mix well.
Add the milk and eggs and vinegar and mix well.
Grease a loaf pan with olive oil, and place the batter in the loaf pan.
Sprinkle with the oat flakes and bake one hour or more until golden brown and toothpick comes out clean. I could have baked mine a little longer than an hour, maybe 10-15 minutes more. Remove to cool completely then enjoy!
Enjoy your gluten free breads and let me know how it goes for you! There are more bread recipes on the blog, so feel free to check them out! I am here for you if you need a RN Health and Wellness coach to help you get started on eating healthier as a lifestyle and never diet again! Book a free 30-minute consultation here or a workshop here!
God bless,
Mysty
Simplifying Health God’s Way
Gluten Free Apple Tarts
I made forty-eight miniature apple tarts this week for some little, and not so little, munchkins at church. And because I like to include everyone, I changed my fresh-milled wheat recipe to ground oats and added tapioca flour for my gluten-sensitive friends. This combination for gluten free apple tarts is a result of many trial and error efforts to make a gluten free pie crust.
Rice flour is too gritty, and my bible study group tasted and rejected quinoa flour years ago! Although, I like almond flour and arrowroot flour as substitutes for many recipes, I had fresh old-fashioned oats on hand. To my surprise, it made a decent pie crust.
I’ve been trying various gluten free recipes over the years because several friends and family members have become gluten sensitive or have celiac disease. Celiac disease is an inherited autoimmune disorder and when wheat or other grains with the gluten protein are present it attacks the lining of the intestine. (1)
Although people may experience bloating, diarrhea, and abdominal pain with this disorder, more insidious damage is taking place. Bone loss, malnutrition, anemia, liver damage, joint pain, hair loss, and fatigue are a few other findings associated with celiac disorder. A person may have a positive antibody test indicating the possibility of this disorder; however, a definitive diagnosis is done with an intestinal biopsy.
Benefits of Gluten Free Apple Tarts
Now, the fun part of making something different is looking for and reporting the benefits. The top advantage for gluten free apple tarts is there is no bloating or abdominal discomfort for wheat sensitive people. You’re welcome. And those who don’t react to gluten can enjoy them too! Oat flour is a good source of protein and fiber, which is always helpful to feel full and satisfied as well as move toxins out of the body. It also is a good source of minerals like selenium, magnesium, manganese, and zinc.
Gluten Free Apple Tarts
I’m not sure why certain people develop gluten sensitivities. We live in a fallen world that is prone to decay. Our bodies included. I do know manufacturing and mass production is polluting our food supply with toxic chemicals. The general population is feeding on highly processed, bleached wheat with nearly all the nutrients removed, while synthetic vitamins are added. Not only that, but there are preservatives listed on the label that are skin irritants on a material safety data sheet.
The more information I find, the more passionate I am about helping all of us eliminate what we can. It is why I truly believe in increasing awareness of how wonderful God’s garden is for combatting disease. He loves us and cares for us in so many ways. All we have to do is turn to Him for complete healing, body and soul. We get nourishment for our cells to function each day and we are filled with hope for the day we won’t’ have to strive to keep these bodies going.
Gluten Free Apple Tarts
1 1/2 Cups Gluten Free Old-Fashioned Oats (ground into flour)
1/2 Cup Tapioca Flour (Plus 1 tbsp for the filling)
1 Tsp Xanthan gum
1/4 Tsp Salt
1 Tsp Sugar (optional)
2 Apples (Peeled and Chopped)
1/4 Cup Sugar
1 Tsp Cinnamon
1 Stick Butter
1 Tbsp Olive Oil
6 Tbsp Cold Water
Preheat oven to 375 Degrees.
In a large mixing bowl combine the ground oats, tapioca flour, salt, sugar, and xanthan gum.
Cut the butter into small pieces and use a pastry cutter or fork to combine the butter and flour until it makes a course crumble. Mine was too dry, so I added the tablespoon of olive oil.
Add the cold water and knead on a lightly floured surface until a firm dough forms. Roll out as thin as you can and cut circles for the tart shells with a biscuit cutter.
Place the cut-out dough into the muffin pan.
Filling
In the bowl combine the chopped apples, cinnamon, sugar, and 1 tbsp of tapioca flour together until well combined.
Fill each tart shell with the apple filling and bake at 375 for about 20-25 minutes or until the tart shells are light brown and the filling bubbly.
Keep in mind, this is a treat designed for sharing with others and not to be used in place of a nutritious meal.
In any case, I hope you try the recipe and enjoy your gluten free apple tarts with friends. It’s delicious with a wonderful cup of Teecino herbal coffee substitute. No acid or caffeine, just wonderful bold flavor and enjoyment!
A gluten free pumpkin roll is always on my Thanksgiving dessert list each year. My celiac and gluten sensitive friends like their fall treats too! So, with hosting responsibilities on my mind, I’d like to give you and I another way to please our guests.
The best part is…they won’t even recognize the slight change in ingredients.
As our fall holiday plans begin to take shape and we check off our list of things to do, the blessings mount, don’t they? You and I may have managed to lose a little weight, or we are maintaining our current weight!
Whoop Hoo! What if we just want to sustain a healthier eating pattern?
Whatever the plans and dreams in our hearts we have an opportunity this Holiday to give glory to God in thanks and praise.
He restores joy and long months of distance by giving us time together for a holiday. The prolonged separation helps us see how much we miss and need each other.
May the Lord draw us closer spiritually as we gather and cherish this special day.
I will give thanks to the Lord with my whole heart; I will recount all of your wonderful deeds.
Psalms 9:1
Gluten Free Pumpkin Roll
The big plus for a gluten free pumpkin roll is decreasing exposure to wheat sensitive guts that stimulate the immune system to attack itself. We will both benefit from a little diligence in decreasing inflammation, right?
Since our immune systems can be under constant attack eating a few ultra -processed foods. Food sensitivities play a role in making us feel bad. Staying on track is important to both of us. That’s why you’ll find me giggling like a schoolgirl when I get to brainstorm ideas with my clients.
They love creating their own meal plans to enjoy!
Now when it comes to baking, I am not the best gluten free baker. However, I care about the people in my life who are susceptible to the damaging effects of wheat.
So, even though developing this recipe took several tries, it was worth it!
The one I made for a friend’s dinner and went over pretty well. Therefore, I hope it is a pumpkin roll you can use too!
Gluten Free Pumpkin Roll Recipe
Gluten Free Pumpkin Roll
I love sharing one of our Thanksgiving favorites for all of you. This particular pumpkin roll meets the needs of gluten sensitive people in our community.
1/2 Cup Almond Flour
1/2 Cup Arrowroot Starch/Flour
1/2 Cup Pumpkin Puree'
1/4 Cup Sugar with 1 scoop Pure Stevia (Or 1/4 Cup Stevia Blend)
1/4 Cup Maple Syrup (Optional)
3 Large Eggs
1 Tsp Baking Powder
1 Tsp Xanthan Gum
1 Tsp Pumpkin Pie Spice
1/4 Cup Powdered Sugar
1 8 ounce Block of Cream Cheese
1 tsp Vanilla
1/4 Cup Maple Sugar (Yes, another one, for the filling.)
Preheat oven to 375 degrees. Combine the flours, stevia blend or sugar (your preference) and spices in a bowl and whisk well. Add the Eggs and pumpkin and also blend. Line a baking sheet with parchment paper, lightly grease the top of the paper with butter. Pour the batter over the parchment paper and spread out evenly. Bake for 10 minutes.
Sprinkle a dish towel with 1/4 cup of the powdered sugar. When the cake is done, handle the baking sheet with oven mitts and turn the cake onto the surface of the towel. Pull off the parchment paper. Gently roll the cake into a log while in the towel. Place the towel in the freezer and set your timer for 15 minutes.
Meanwhile, Whisk 1 block of cream cheese with 1/4 cup maple syrup and 1 tsp vanilla until soft.** See notes below for alternatives.
Remove the cake from the freezer, and apply the cream chees frosting to the inside of the cake. Roll back into a log and cover with plastic wrap. Refrigerate until ready to serve.
I have replaced the sugar in the cake with stevia or monk fruit blends and it works well for those on special eating plans. But I forgot to add the maple syrup in the video and FYI, I did not miss the extra carbs at all! It was sweet enough with the maple sweetened filling.
Also, my preference for sweetening the cream cheese filling is to use 1/4 cup maple syrup with the vanilla to sweeten. You may of course use 1/4 cup powdered sugar if you are not concerned about the added sugar, just remember portion control.
And let the peace of Christ rule in your hearts, to which indeed you were called in one body. And be thankful
I hope you enjoy this gluten free pumpkin roll for your gluten sensitive friends! God wants you and I thriving spiritually and physically. He also gave us the power to do that! The blessing of His Son for our redemption and the provision of all good things in the garden to heal our bodies. We can be truly thankful.
I am here for you if you have any questions about the recipe or if you want to talk to a health coach about making some changes in your lifestyle, exercise, attitude, or nutrition. You can contact me here at Book an Appointment for a 30-minute free consultation.
10 Sugar-Free & Hearty Meals for Breakfast
Today I want to provide you with 10 Cane-Sugar free hearty meals to break your fast.
Although the best part of breakfast is that it’s good any time of day. Even if your breakfast time is 11am or later!
Let’s face it, the myth that breakfast is the most important meal of the day needs to go away. If you break your nighttime fast at 11am or later, because you’re not hungry, listen to your body. When you are hungry, think about how important intentional eating can be for incorporating excellent fuel to start your day.
The great thing about trying these 10 hearty meals is they are free of sugar cane and won’t zap your energy midday or cause inflammation or brain fog. Some are sweetened with fresh fruit, that provides natural sugar, antioxidants, and fiber.
When I think about how much kids need this kind of breakfast too, I feel a little guilty. Because I remember my cereal cart packing days when my kids were young. They needed better, but I didn’t understand at the time how little nutritious fuel they were getting with packaged cereal. Although both my girls turned out pretty healthy, now I think more about being an example and providing better nutrition for my grandchildren.
They can break their fast with sugar free & hearty meals like the ones listed below instead of highly processed cereals, with synthetic vitamins, colorings, and chemicals that damage cells instead of build healthy cells. I know fruit gets a bad rap in the weight loss world, but I truly believe what God put in the garden is good and for our good.
So, if removing cane sugar from our palates is doable with fresh fruit and provides powerful antioxidants, I’m going for it!
Now, before I start there are a few things I want you to understand about me and my cooking and recipe development:
I am not a dietician and do not calculate calorie requirements, nor develop meal plans for people. My background is nursing, education, psychology, and coaching with 18 months of wholistic nutrition via Clayton College of Natural Health (which is no longer operating) and personal study of nutrition over the years. My love for whole food and whole people drives me to read as many nutrition books as possible. Books of particular interest are the ones that are driven by evidenced-based studies.
I do not count calories, fat, or carbohydrates when I eat or develop recipes. However, if you do, I respect your decision to do so and will provide that information for you. The reason I do not calculate these things is because I strive to create recipes that are whole food from God’s garden, using fruit, vegetables, grains, lean meat, spices, and herbs. When we eat whole food and cut out denatured processed food with dies, chemicals, flavorings, and additives, we are full and satisfied with smaller amounts for a longer period of time. Therefore, we maintain an optimal balance of macronutrients and bodily requirements, while maintaining a healthy weight.
Lastly, I practice and teach my clients intentional eating. A process where we savor food and use it for its purpose of sustenance (and enjoyment), while asking the Holy Spirit to lead us in utilizing the spirit of self-control. Keeping treats and small amounts of sugar for special occasions is the goal of a well-balanced healthy lifestyle. It guides us through the mindset of approaching God’s provision with respect and care, while not being controlled by our desire to consume large amounts of anything in daily use.
So, without further ado, here are 10 Cane-Sugar-Free & Hearty Meals to Break Your Fast:
You can use this recipe any time of the day and change up the grain to barley, quinoa, or farrow. Whatever your grocery store has on hand in their grain or seed isle that can be soaked overnight and heated gently in the morning to provide a good source of various vitamins. Don’t be concerned about the number of calories in the walnuts. You only need 1 ounce for this dish and that is about 3 walnuts, chopped. YES, you’ll get 185 calories, but you’ll also get 4 grams of protein and 2 grams of fiber as well as heart rich omegas! God knows what he’s doing, he provides big impact in small amounts for a reason. We just have the convenience (and expense) of someone else making them easily attainable. Just picture the forager picking through that black drudge of a fallen walnut to get to the very hard nutshell and then trying to pry it open to enjoy the nutritious center!
Yep, go ahead and praise Him today for being born at this time!
I love using leftovers from the night before to break my fast. It’s two meals in one, so when cooking dinner, I begin to think ahead to breakfast. If you make your own tortillas, use unbleached organic flour and store it in the fridge for best freshness. Otherwise, it goes rancid after 30 days. I like grinding my own wheat berries once a week on my preparation day to incorporate all the nutrients God provided. If you can do that great, I can help you out with a prep day workshop. Another option is to look at the ingredients on the label and look for 100% Whole Wheat flour in your tortillas or whatever grain or grain less flour you prefer.
Quinoa is such a versatile seed, and I enjoy it in many meals! If you’ve tried it, you know what I’m talking about. It’s also a complete protein, is loaded with fiber and works in your gut like as the best stool softener ever! Yep, this old nurse just said that in a post. Believe me, gut health is one important key to brain and heart health and the sooner we feed our temples of the Holy Spirit the right fuel, everything else works better too!
I told you I’m usually thinking of breaking my fast with dinner, and since asparagus is on the menu at least once a week in our house, we have some leftover for the next day. Now, I was hesitant to buy this for a few weeks because it became so expensive, then I realized I pay almost that price for a fourth of what I get in an entire bundle when I go out to eat. So, why not buy the bundle and enjoy it in three meals? Since I’m always battling my fleshly desires for sugar, it’s nice to have something filling and enjoyable to replace the crave. Fresh fruit in season helps me do this. So, if you’re looking to remove the desire for sugar from your palate too, I hope you like this as a brunch or lunch idea. Your brain and heart will surely thank you!
I know, more quinoa, right? Yes! I got 5 lbs. on sale through a food distributor and it’s cheaper than the local grocery store. They used to sell a mix of quinoa and rice in a boil-in-bag, but I don’t see that anymore. No worries, quinoa is easy to prepare and keeps in the refrigerator for at least 7 days. Oh, and it quadruples in size so one cup raw equals a whole pan cooked! It can then be used frequently for various meals in place of rice or bread. I rinse mine according to package directions, add water in a 2:1 ratio, bring it to a boil, place the lid on it, and turn off the burner; leaving it there for at least 20-30 min. It is always light and fluffy and ready to use.
There are some really good whole-grain pita bread options in the grocery store. So, when reading how I make mine, don’t feel pressured to make the same thing or think it’s too difficult. The first thing I learned to do as a young lady beginning to cook is improvise! In other words, use what you have that is doable for you and incorporate the ideas in the recipe as something easily adjustable for your schedule, routine, or preferences. I grew up with my mom buying pita bread from the grocery store. It was probably in one of her fad diet magazine articles she always read.
Who says you can’t have fresh greens for breakfast? They are so refreshing and filling with eggs and whole grains. Although, these whole grains are not 100% cane sugar free, they are close. I use one teaspoon to help the yeast develop, but other than that they are mostly sugarless. See the graphic below of why I take two hours out of my week to grind my own flour and make my own bread. You deserve better too, better ingredients and better health. Again, I don’t expect others to go the extra distance to invest in a grain mill and wheat berries, however it is a wise investment. Maybe ask for one as a Christmas or birthday gift. It will be the gift that keeps on giving. When you read the labels below, you see why joints ache, and brains are foggy.
I use Aidell’s Chicken apple sausage for this hearty brunch or breakfast meal, but you can easily use ground chicken with an apple and spices. In fact, I’m going to have to come up with some of my own chicken-apple meat balls because I’m not sure if the “spices” on the label include MSG (monosodium gluconate). Each link is loaded with sodium too, about 700mg, if I made my own that would be reduced considerably. However, in a pinch, this packaged product claims no nitrates or nitrites are added to the product.
A simple apple with 2 tablespoons of crunchy peanut butter has to be one of my all-time favorites! It’s also an easy meal for breaking the fast. However, it is most healthy when purchasing the all-natural peanut butter with salt only. Did you know manufacturers add partially hydrogenated oil to their peanut butter? Say what! Yes, it is cheap and fills the jar, but is so damaging to growing cells.
Now, I’ll admit the all-natural peanut butter takes more work. I’ve found the simplest way to mix it is to find a bowl with a lid and pour the entire contents of the jar into the bowl and mix it with a fork. I store the bowl in the fridge for easy access and no further need to stir. The texture of the “Crunchy” is my personal favorite, and find it is very filling until my next meal.
Ok, I know what you’re thinking, sauerkraut for breakfast….no way! Haha, I know it sounds crazy but when you give up sugar your taste buds change! We have new and exciting dimensions in flavor to explore. You and I also need to feed our good gut bacteria daily to enhance our immunity and our mood. In this article the whole egg and cholesterol myth is debunked as well.
Did you know eggs have all the B vitamins you’ll need? Yes, according to a National Institute of Health article on the nutritional facts of eggs, “. The egg yolk contains high amount of vitamin A, D, E, K, B1, B2, B5, B6, B9, and B12, while egg white possesses high amounts of vitamins B2, B3, and B5 but also significant amounts of vitamins B1, B6, B8, B9, and B12 (Table 2). Eating two eggs per day covers 10% to 30% of the vitamin requirements for humans” that’s a hearty meal for sure! (1). The only vitamin I don’t see in this baby is vitamin C, but eat an orange or kiwi with this and you’re covered.
Last thoughts on 10 Cane-Sugar Free & Hearty Meals
I hope and pray this post helps you develop some sugar free and hearty meal ideas for breaking your fast other than cereal. There are so many more ideas out there from popular Christian Bloggers your options are limitless! Regardless if you are following a vegan, paleo, gluten free, or just a normal person like me plan, there are recipes available everywhere on social media.
Best wishes to you on your journey for a wholesome eating lifestyle!
Réhault-Godbert, S., Guyot, N., & Nys, Y. (2019). The Golden Egg: Nutritional Value, Bioactivities, and Emerging Benefits for Human Health. Nutrients, 11(3), 684. https://doi.org/10.3390/nu11030684
Dye-Free Red Velvet Cake Roll
Dye-free red velvet cake roll may sound a little difficult, but it’s doable with beets. Avoiding harmful red dyes is always a plus when looking for optimal ways to enhance our health. Plus beets are from the garden, and we know what’s in the garden is good! Although, many people are reluctant to give beets a try, they will find they add a wonderful moistness to this cake roll.
Yes! Chopped cooked beets pureed into dark red deliciousness is a wonderful substitute for a dye free red velvet cake roll. Since it’s paired with allspice and cocoa, the spices mask any taste of beets. In fact, it’s so good, I hope we never use red dye again.
Benefits of a Dye-free Red Velvet Cake Roll
Beets are low in calories, a good source of fiber, and rich in heart healthy betaine and folate. Both of which decrease homocysteine levels in the blood and reduce inflammation. They are also a good source of potassium and magnesium, minerals necessary for vital blood pumping functions. You can read more about the benefits of beets here.
Not only will the health benefits be present, but this cake roll is also adds beautiful variation to Christmas dessert offerings. Not only do we need appealing options to choose from for our celebrations, we need ones that help us stay on track with healthier eating.
But, there’s more good news, the dye-free red velvet cake roll can also be prepared gluten free. I hope you enjoy this recipe as you prepare your home and hearts for the spirit of the season. I am comforted daily in the hopeful story of redemption and salvation offered from Christ the Messiah in the Christmas story.
Dye-Free Red Velvet Cake Roll
Chopped cooked beets pureed into dark red deliciousness is a wonderful substitute for red velvet cake roll.
3 small Whole beets, washed, peeled and chopped
1/2 Cup Organic Sugar
3 Large Cage Free Eggs
1 scoop Pure Stevia or Monk fruit (This is less than 1/8 tsp)
1/2 Teaspoon Cocoa Powder
1/4 Teaspoon Allspice ground
1/4 Teaspoon Cloves ground
1/4 Teaspoon Cinnamon ground
1 Teaspoon Baking Powder
3/4 Cup Organic Unbleached Flour (**See gluten free alternative below*)
1/4 Cup Powdered Sugar
1, Place the chopped beets in a pan with 1 1/2 cups water and bring to a boil, let simmer until tender and preheat oven to 375 degrees.
2. When cool puree them well with a blender.
3. Place 1/2 cup of the beet puree into a mixing bowl, add the eggs and beat well.
4. In a separate small bowl mix the sugar and the stevia or monk fruit. Add the spices and combine with the beet mixture.
5. Add the flour and baking powder, blending well.
6. Butter a 9×13 cookie sheet and cover with parchment paper, butter it also. Place prepared batter onto cookie sheet and bake 10 minutes. When done, carefully place a dish towel covered with powdered sugar onto a flat surface. Carefully turn the cake onto the towel and remove the parchment paper. Using the towel gently roll the cake into a firm roll and place in the freezer for 15 minutes.
7. While your cake is cooling. Mix 1 8oz package of room temperature cream cheese with 1/4 cup maple syrup and blend well. set aside until cake is ready.
8. When the cake is cooled, gently unroll and place cream cheese filling onto inside of cake roll. Roll into a log, and sprinkle with powdered sugar. Refrigerate until ready to serve.
If you want to make this gluten free, just leave out the flour and mix together 1/2 cup almond flour and 1/2 cup arrowroot flour with 1 teaspoon xanthium gum.
Dessert
Have a blessed Christmas!
If you’re looking for fun Christmas things to do you can follow the link to Fun Christmas Ornaments on this site. As well as inspiration for holiday peace through the story of Christ in The Way of Peace on this site.
I hope you enjoy the site, I look forward to serving you and reading your comments.
Chia Flaxseed & Flour Tortillas
Ramping up flavor, fiber, and nutrition in your average tortilla never became so easy and delicious! Chia flaxseed flour tortillas will be a family favorite before you know it!
This very simple recipe is also meant to give you more bang for your buck. . .nutritionally speaking.
The best part is they are very simple to make!
Check out the full Chia Flaxseed & Flour Tortilla Recipe Here:
Chia Flaxseed & Flour Tortillas
2 1/2 Cups Flour (Unbleached and organic)
1/2 Cup Flaxseed (Ground)
2 Tbsp Chia Seeds
1 Tsp Salt
1/4 Tsp Baking Powder
1/4 Cup Organic Extra Virgin Olive Oil
1 Cup Water
Preheat skillet on the stove to a 3 or 4, low heat as you prepare your ingredients.
In a bowl whisk the flour, ground flaxseed, salt, baking powder and chia seeds until well combined.
Add the water and oil and mix until a soft dough forms. It it's still sticky lightly four the surface for rolling the dough rounds.
Pinch off about a 2 inch ball of dough and roll it out on the counter until thin.
Place the round on the dry skillet and watch closely, it will cook on each side about 30 seconds. If they are overcooked, they won't be pliable like tortillas, but they will make great crackers. So, don't throw them out if this happens.
Continue to roll out more balls of dough and place them in the skillet to cook.
When they are cooled, they can be stored in a zip lock bag in the fridge until you are ready to use them. When ready to eat, heat each one in the microwave 10 seconds or on a hot skillet for about 30 seconds.
I look forward to giving you more simple health tips and recipes so don’t forget to subscribe to the website.
Enjoy even more tortilla ideas in the posts below:
