The fresh smell of lemons reminds me of warm summer days and lots of sunshine! I think I’ll bring a little of that sunshine into my baking today. Since I also want to make my hubby some healthier snacks for work (to keep him out of the vending machines!) lemons are making this cold winter day brighter. Another plus is this simple recipe only makes a small batch of crispy low sugar lemon cookies. It’s ideal for one or two people.
Although he is not getting too many cookies, he’ll have enough to enjoy a couple after his lunch each day. The benefits of this recipe come from using the fresh milled whole grain with vitamin E, fiber, fatty acids, and B vitamins. The low sugar content, combined with extra fiber and protein in the whole grain, decreases a spike in blood sugar. That’s important for him and anyone else trying to maintain a healthier lifestyle.
Surprisingly, the bitterness of stevia is lost when combined with the sugar. It’s a win-win situation…for him, anyway. He’s not too fond of stevia. So, this may also be a nice trick for anyone who dislikes sugar substitutes.
However, I prefer the stevia in very small amounts in baking because it comes from a plant. Although highly processed, at least it is not artificially made from chemicals.
You really can’t beat six ingredients either!
Fresh milled flour and fruit makes me feel extremely blessed to have access to so much provision. I appreciate the thoughtfulness of our Creator and I’m always reminded what God puts in the garden is good.
Did you know Isaiah says He looks from His dwelling like clear heat in sunshine? The smooth poetry of scripture comes from the best…the author of life Himself.
All you inhabitants of the world, you who dwell on the earth, when a signal is raised on the mountains, look! When a trumpet is blown, hear! For thus the Lord said to me: “I will quietly look from my dwelling like clear heat in sunshine, like a cloud of dew in the heat of harvest.”
I pray you enjoy His word today alongside a crispy low sugar lemon cookie or two.
God Bless you!
Crispy Low Sugar Lemon Cookies
1 1/4 Cups Fresh Milled Flour (or 1 cup unbleached)
1 Lemon
1/4 Tsp salt
1/4 Cup Organic Sugar plus 1 scoop pure stevia
1/4 Cup Butter or Coconut oil
Preheat oven to 350 degrees
Combine flour and salt and the zest of the lemon in a small bowl and whisk until well combined.
In a separate bowl, add the scoop of stevia to the sugar and whisk it well. Carefully peel the lemon and remove the seeds, saving as much of the juice and pulp as you can.
Puree the lemon in a food processor or mash it in the sugar with a fork until well blended using the pulp and the juice. Add the flour and mix well.
Use a small teaspoon or cookie scoop to make 10-12 one inch dough balls and place onto an ungreased cookie sheet 1-2 inches apart. Bake for 10-12 minutes or until golden on the edges.
Low Sugar Cherry Tarts
“Aim for restoration, comfort one another, agree with one another, live in peace; and the God of love and peace will be with you.” 2 Corinthians 13:11
I like the key word in this verse…aim. Aiming for restoration and comforting one another. The act of living in peace is what we, as Christians wake up with every intention of doing each day. Meeting God in His word and beginning with prayer helps us hit the mark. Well, aim better anyway.
We may be tempted in situations to respond in haste. We may forego the extra time to stop and listen to the answer of our own question, “How are you?” to our neighbors. While each hour of our day passes we have the opportunity to take extra time or go the extra mile. When we do, a small spark of confidence grows and the peace of God is present in our small victories.
We can feel Him smiling as our aim is closer to that of his Son.
While we think about our aim to be more like Christ, I’ll share the aim of this cherry tart. It offers a balance of delicious tart and sweet flavor for our enjoyment. A crunchy oat and walnut cluster of top is slightly sweet and filling. Also, the use of a very small amount of sugar and stevia allow this pleasure to remain a healthier option for a rounded snack or breakfast substitute.
Cherries dark red juice and skin is loaded with anthocyanins to help fight inflammation. They also contain a decent amount of vitamin C. There is no guilt indulging in this beneficial treat.
Cherry Tarts
Filling
3 Cups Cherries (Fresh or Frozen)
1/4 Cup of Sugar mixed with 1 scoop of PURE stevia or monk fruit
1/2 Teaspoon Almond Extract
1/4 Teaspoon Cinnamon or nutmeg
1 Tablespoon Tapioca Starch or Arrowroot Powder
Crust
2 Cups Organic Gluten Free Oats
1/3 Cup Organic Olive Oil
1 Tablespoon Sugar (Optional)
1/2 Teaspoon cinnamon
1/2 Cup Walnuts Chopped
Heat oven to 350 degrees. Combine your filling ingredients in a bowl and toss well with the sugar, arrowroot powder, and spices. Place in a 8 pre-made tart shells and set aside. Combine oats, olive oil, sugar, cinnamon and walnuts in a bowl and place over the cherries. Bake for 30-40 minutes.
Take a couple of theses along with you as you visit shut ins or drop them off on the door step with a card of encouragement! Aiming high is our goal in our efforts to comfort and agree with on another.
Enjoy!
Low Sugar, Orange Creamsicle Cake Roll
Rest assured, you and I don’t have to panic when emotional eating creates cravings. Especially with this low sugar, orange creamsicle cake roll around. I’ve seen the images of sugar hitting the pleasure region of the brain on CT scans. So, I know how enjoyable and addictive it is.
However, when I had an emotional day last week, coming off a sugar fast, I didn’t want to completely blow my good behavior… Strange thoughts like Twinkies started intruding on my weak feelings. Really?! I haven’t had a Twinkie in probably twenty years. Close to the shelf-life of those deplorable things. Nope, I can’t do that.
With the temptation of Twinkies off the palate, I began to think about orange cupcakes. You know those ones with the thick orange icing on top? So, even though I dodged a Twinkie, I couldn’t stop thinking about orange cupcakes. No, that is not going to work either. Rehashing good sweets and really bad sweets is the kind of battle I face in my weak moments. My friend, it is also how food lovers create new things and try to make them better. Well, better for us anyway.
What is it about sugar that just reaches that pleasure spot in the brain? I’ve enjoyed my time in God’s word every single morning. Enjoyed it well, I promise you. I sat happily immersed in the comfort, peace, and strength only He can bring. At the same time, I still wanted that orange cake. Jesus reminded me in His word….
No, He doesn’t give like the world gives. My heart “must not be troubled”. I know he wasn’t talking to me. He was telling the disciples He was going to die. Something He had to do, so all of us can live. They weren’t taking it well. In fact, they were handling it as poorly as me losing a loved ones respect.
So, the one thing I can tell you is, this low sugar, orange cream sickle cake roll did NOT soothe the ache in my heart. Only good humbling sorrow in the arms of Jesus can do that. However, it sure did taste good. Now, the first time I made it, I zested my orange, and began to place half of the orange into a bowl. As I thought about my pumpkin roll and the amount of pumpkin in it, I realized there was not enough substance to this orange pulp. Spying the butternut squash on the stove, I liked the color and thought it might be like other squash and take on the flavors of the things combined with it.
So, I thought, “Why not?” Maybe the butternut flavor will be mild to minimal with a lot of orange zest. It was actually pretty good, I used 2/3 cup just like I do with the pumpkin roll, and it made the cake a pretty light orange color. However, it was too dense and heavy. So I made it again, with just 1/3 cup of butternut squash and ….bingo! It’s so good.
Now, no low sugar creamsicle cake roll is as comforting as Jesus, of course…but it’s still hits a sweet spot to soothe to my sore emotions. Best of all, when taken in small slices, there is no guilt.
Low Sugar Orange Creamsicle Cake Roll
3 Large Cage Free Eggs
1/3 Cup Organic Sugar plus 1 scoop pure stevia
1/3 Cup Fully Cooked Butternut Squash
1/2 Fresh Orange Pulp
1 tbsp Orange Zest
1/2 teaspoon Pure Vanilla Extract
1 Cup Organic Unbleached Flour
1/2 Teaspoon Baking Powder
1/4 Teaspoon Salt
Cream Cheese Filling
1 8oz Block of Cream Cheese
1/2 Fresh Orange Pulp (remove the white stuff)
1/2 teaspoon Pure vanilla extract
1 teaspoon Orange zest
3 Tbsp. Organic Powdered Sugar
Preheat oven to 375.
Beat eggs, squash, orange pulp, orange zest, vanilla, sugar and stevia mixture until fluffy. Add the flour and baking powder and continue to blend well. Set aside.
Prepare a 9 x13 baking sheet or jelly roll pan with lightly greased butter. Place parchment paper over the baking sheet and lightly grease the top with butter. Add the batter and spread it evenly, bake for 10 minutes.
Meanwhile, lightly sprinkle a dish towel with powdered sugar.
When the cake is done, carefully turn onto the dish towel. Cover and gently roll into a tight roll. Place it in the freezer for 15 minutes.
As the cake is cooling, combine softened cream cheese, remaining orange pulp and zest, vanilla and powdered sugar in a bowl. Whip until smooth and creamy.
When the cake is cooled, unroll it and apply the cream cheese filling. Roll it up as tight as you can and sprinkle with powdered sugar. Wrap in plastic wrap and refrigerate until ready to serve.
I hope you like it as much as the hubby and I do! Remember, what God put in the garden is good! And if we give Him half the chance, He soothes the soul too!
10 Reasons to Reduce Sugar Intake for Children
Train up a child in the way he should go; even when he is old he will not depart from it.
If your life started out like mine, with a lot of exposure to sugar and processed food, you’ll appreciate this post. The sneaky substance I couldn’t resist growing up began to impact my health in my twenties. In fact, if I had not given birth to my girls in my early twenties, polycystic ovarian syndrome at 29 may have diminished my chances of conceiving.
Looking back, I see how my mom, tried to feed me a balanced diet by offering green vegetables with a starch and protein. However, like many families, I could not escape the junk.
Junk, of course, is the sugar laden, convenience food, our culture is ingrained in. Throw in a couple of picky eaters, like me, and it makes balancing a meal for today’s child almost impossible. They resist most vegetables and are well known for their love of cookies and chips. I know, because I was a “cookie monster”.
However, my mom didn’t give up, she kept offering my siblings and I vegetables at dinner. When I was nine, we moved to a bigger house with an amazing yard full of fruit trees. My dad borrowed a tiller, and we started our first garden. It was also around that time when I began to like my vegetables.
I can’t tell you how much I love and appreciate my mom for giving me a good start with her faith in the Lord and her attempts to feed me well. She set an example of what to place first in an eating plan and taught me what mattered most in raising my own children.
It wasn’t perfect by any means! But it was an effort of love.
The rule in my home when I grew up was for my children to try the healthy food three times and take three bites each time, they try it. Like my own childhood, there were still cookies, cakes, pies, candy, chips, and sodas at hand.
However, they were limited and only available after a meal had been eaten. Plus, I did not allow my children to drink sodas until school age. Even then, they were limited to a couple of times a week.
Guess what?
They are healthy ladies, who like healthy food! They are now teaching their children how God’s magnificent plan of salvation alongside eating fruits, vegetables, whole grains, nuts, water, seeds, and quality protein is for their good! Yes, they still have access to their sweets, but they do not come first!
I am convinced, after many years of following the world and being miserable, training children to know God and appreciate all the good He does for them, will help them live the abundant life Jesus calls them to live, physically and spiritually.
Reducing the desire for worldly things that will make them physically sick and gaining power over their health, heart, and taste buds is a start. We don’t have to remove the sugar altogether, that would be impossible. But reducing it drastically in our spheres of influence is for their good!
10 Reasons Training Our Children to Eat Less Sugar Is Good
Holidays, breakfast, and joy are all associated with mass marketed sugar laden products in our culture. It is really hard to escape its grasp. Why would you and I want to deprive our children of such joy? How do we say no to the avalanche of sugar laden items at our child’s fingertips every single day?
We remove the blinders of sugar’s deception. I believe we’ve been deceived to think there is no harm. Now, I agree very small amounts of sugar and in natural ways, it’s not going to damage cells and cause disease. But it’s in everything and we consume way too much!
In fact, after the research I’ve done on it for the last twenty years, I’d venture a guess it leads to more disease for our children than any other substance. So, here are 10 reasons to reduce sugar’s power over our taste buds and those of our children.
Increased Risk of Infections Do you have a child who suffers from chronic earaches, sore throats, and every virus that comes along? All children go through those periods of illness to build their immune systems. That’s a given.
However, when the child is treated three to four times a year for the same or similar infections (and treated with antibiotics that destroy his good gut bacteria and immune building capacity) something has to give!
Researchers learned during Covid-19 that populations consuming higher sugar items were more susceptible to the virus and more likely to die. (1)
Dr. William Sears research reports state drinking one soda per day can decrease the white blood cell’s ability to fight infection by 40%. That is staggering for children who suffer frequent infections.
Since children don’t have the maturity to choose wisely, caregivers and even teachers in charge of them daily, have to do it for them. “The prudent sees danger and hides himself, but the simple go on and suffer for it.” (Proverbs 22:3)
Compulsive Overeating High sugar diets decrease taste stimuli and promote overeating. (2) It’s been found in several studies to stimulate the reward centers of the brain just like drugs do.
On the flip side of that, it doesn’t provide the nutrients the cells are craving for energy and stamina; therefore, the body continues to consume items to fill the void.
When we strive to be like Christ, we reconsider and think twice about the act of overeating. We want to train our minds and our children to be dependent on Him, rather than material substances, for satisfaction or rewards.
In Philippians, Paul has some wise words for parents as he remembers those who walk as enemies to the cross, he says, “Their end is destruction, their god is their belly, and they glory in their shame, with minds set on earthly things.” (Philippians 3:19)
Addictive Properties Sugar stimulates the pleasure centers of the brain and the increased production of the pleasure hormone, dopamine. This process reinforces the desire of more sugar for more pleasure.
It helps to remember addiction is defined as an inability to control behavior even in the presence of negative consequences.
Although not all health experts are in agreement with sugar having addictive properties, the evidence of increasing consumption through the past decades and the rise in obesity may give us some clues.
We also see a trend in emotional eating patterns that involve high sugar choices. The biggest culprit among school aged children is sugar sweetened beverages.
Apparently, there is an overlap of neurotransmission in behavior, stress, and the flight or fight response. The mesocorticolimbic (I know, huge word, but it’s simply cell/hormone/emotional center of the brain) system is activated with sugar consumption much like those of drugs. (4)
In an interview once, famous rocker, Eric Clapton, named sugar as his gateway drug. It’s something for us parents to seriously ponder if our child’s eyes frequently bulge, their bodies jump up and down, and they scream uncontrollably when they see the sugary item of their desire. “Little children, keep yourselves from idols.” 1 John 5:21
Sets Them up for Future Cardiac Disease Did you know Pediatric Atherosclerosis exists, too? It does! Atherosclerosis is a narrowing and blockage of blood vessels that supply oxygen to the heart muscle.
According to NIH, autopsies of American soldiers who died in the Korean war revealed 77% had cardiovascular disease, at an average age of 22 years old! Plaque was building in their blood vessels long before these boys went off to war. (9)
A look at food data intake charts and eating patterns for Americans from the USDA from 1967-2000 showed the highest increase in high fructose corn syrup (HFCS) intake over any other food item. (9)
The concern for this is how HFCS deposits visceral fat around the organs and causes inflammation and sets children up for future heart disease.
Physically caring for the heart in order to serve the Lord properly, is of the same value as spiritually caring for the heart. “Keep your heart with all vigilance, for from it flow the springs of life.” ( Proverbs 4:23)
Negative Effects on the Brain—Increasing ADHD and Poor Memory This is not news to you as a mom, nor is it surprising, but it has to be included in the list!
Food frequency questionnaires used on 102 ADHD children and 102 Non-ADHD children and fed ultra-processed food with sugar added were shown to correlate with ADHD symptoms. (10) Been there, done that, right momma?
Any mom with children recognizes how they respond when a child consumes excess sugar! Just check out the difference in handwriting on the graphic at the bottom of this post.
But it’s not just here in America! A study of over 6,000 students in China given sugar sweetened beverages also revealed increased activity of ADHD symptoms. (11)
Sugar even overfeeds the bad bacteria in our gut and destroys the good bacteria. The imbalance affects the production of serotonin, 95% of which is produced in our gut.
Is your child feeling overly anxious? It’s possibly due to damaging the gut-brain access of this valuable feel-good hormone.
Nevertheless, sugar’s effect on the brain has been well documented since early 2000. Our children concentrate better, remember better, and socialize better without excitotoxins on board.
They can focus on God’s plan for their salvation, while feeding their brain cells calming foods. “Set your minds on things that are above, not on things that are on earth.” (Colossians 3:2)
High Blood Pressure If hyperactivity doesn’t faze your child, and he is fine behavior wise, what about the possibility of childhood hypertension? I’m not sure most parents are aware sugar sweetened beverages are the principal source of added sugar in the daily eating habits of children.
Although limited, a meta-analysis review of 14 studies with 93,873 participants showed sugar filled drinks were associated with higher systolic blood pressure in children. According to the American Academy of Pediatrics childhood hypertension has increased 16.3 %.
In addition to this, research shows 35-47% of a child’s intake of sugar is consumed at school. However, reducing sugary beverages in this environment is also shown to improve blood pressure readings. (1)
Friend, you and I can be proactive leaders in our communities and set a good example with our children, so this isn’t so!
Switching out the fruit drinks, Gatorade, and sodas at events for water is a perfect start! Removing red Kool-aide was the first step I took in changing our Wednesday night kid’s program at church. You know what? NOT one single child ever complained. In fact, every week they keep asking for more water.
If God calls you and I to be holy in character spiritually, that includes self-control over things that are damaging to our bodies and the bodies of our children. ” Therefore, preparing your minds for action, and being sober-minded, set your hope fully on the grace that will be brought to you at the revelation of Jesus Christ. As obedient children, do not be conformed to the passions of your former ignorance,”(1 Peter 1:13-14)
Type 2 Diabetes The impact of chronic disease affecting young children and youth is heartbreaking. They deserve the best chance and opportunities available to help them to grow and thrive. When we close our eyes to sugar’s role in this, we become willing participants in sabotaging their chances of a full life.
Why should children be diagnosed with Type 2 Diabetes Mellitus with the advances of modern-day medicine? Because they consume a Modern-Day diet and as you’ve heard before, no medication will fix a bad diet. After all, before 1990 Type 2 DM was an older person’s disease! Now it’s found in children!
Just so we clearly define the difference, Type 1 DM is a result of an autoimmune disease that destroys the beta cells in the pancreas that make insulin. These kids have to replace that insulin by injections to survive. However, Type 2 Diabetes is a metabolic disease where blood glucose is elevated and the cells in the pancreas that produce insulin are damaged as a result of overuse and excess sugar in the diet.
The cells cannot keep up with the load of sugar intake and the receptors on the cell surface are shut off. This is known as insulin resistance. The result is weight gain and progressing damage to blood vessels, liver and other vital organs.
A thought to consider: If I strive to give a child the best education, schools, friends, modern conveniences, and opportunities, why would I not give them the best fuel for their bodies?
It is estimated that 1 in 3 children (20-33%) diagnosed with diabetes has Type 2. Children of Hispanic and African descent are at greater risk. The American Diabetes Association recommends obese children (over the 95th percentile in weight) be screened for diabetes at 10 years old. (8)
Can you imagine the complications that arise for these children as they grow older? Their joy in running and playing as young adults may be cut short, long before they reach their prime. As influencers, you and I can be wise to the names of sugar on food labels in order to reduce the amount exposed to children. The American Heart Association recommends 6 teaspoons or less a day.
I am convinced God’s will is to for you and me is to see sugar’s deception for what it is and get it under control for ourselves and our children. Not out of guilt and shame but out of love and a desire to flourish. “Do not be conformed to this world, but be transformed by the renewal of your mind, that by testing you may discern what is the will of God, what is good and acceptable and perfect.” (Romans 12:2)
Chronic Kidney Disease (CKD) If Diabetes and increased infections are not enough to limit sugar, the idea of poor tooth structure, cavities, and poor kidney function may help us make wiser decisions when it comes to sugar. Increased albuminuria (albumin, a protein derivative, seeps into the urine, which is NOT normal) is one of the first indicators of kidney disfunction.
“According to three studies with a total of 19,995 participants. For a dose-response analysis, a significant, increased risk of CKD was observed with the sugar or artificially-sweetened beverage consumption above seven servings per week.” (5)
“The multicenter Treatment Options for Type 2 Diabetes in Adolescents and Youth (TODAY) study evaluated the incidence, prevalence, and risk factors for developing hypertension and increased albuminuria in youth with early type 2 diabetes (ages 10–17 years, <2 years diabetes duration).” In less than four years the albuminuria in these kids tripled with progression of diabetes! (5)
Our children are in danger from the Standard American Diet they consume at school, daycares, grandparent’s homes, and social events they attend.
Sadly, churches are the one of the worst places for children to consume excess sugar! A place where we want Christ to be at the center, not fun, food, and games. “And he put all things under his feet and gave him as head over all things to the church,which is his body, the fullness of him who fills all in all.” (Ephesians 1:22-23)
Pediatric Non-Alcoholic Fatty Liver Disease (NAFLD) The good news for parents and grandparents is sugar reduction will reverse all of these things in our children. They do not have to end up with pediatric non-alcoholic fatty liver disease (NAFLD) or any other chronic disease we ‘ve discussed in this article today!
Did you know the term fructoholic liver disease came about with the rise in pediatric fatty liver problems and the excessive consumption of fructose heavy beverages? That is the molecule attached to glucose in the structure of a sugar or high fructose corn syrup molecule. Similar to alcoholism, the term reflects an addiction to fructose-laden products.
The damaging effects to the liver are hepatitis and then cirrhosis or cancer, much like the progression of alcoholism. Although childhood obesity is a risk factor in children, normal weight children drinking sugary products also develop NAFLD. (7)
The more wisdom you and I gain about excess sugar’s damaging effects in our bodies, the more it becomes less appealing to consume. We can also teach children to depend on God for pleasure instead of sweet treats. “Now may the God of peace himself sanctify you completely, and may your whole spirit and soul and body be kept blameless at the coming of our Lord Jesus Christ.” ( 1 Thessalonians 5:23)
Increase Inflammationand Chances of AutoimmuneDisease It’s kind of hard to pinpoint sugar’s role in autoimmune disease. It would take a detailed retractive record of dietary intake of children for X number of past years.
However, like infection rates, a correlation does exist with increasing amounts of sugar intake and increasing autoimmune disorders. Through animal testing, the specific mechanisms involved can be monitored.
I know, animal lovers, it’s sad, but Scientists cannot intentionally make people sick to see if removing a substance will make them well, like they can on mice. What they have found by excessively increasing sugar intake for mice is an increase in oxidative stress, differentiation of T-helper 17 (TH17) and growth factor, all of which adversely affect inflammation and autoimmune distress at the cellular level. (12)
Friend, it provides another reason to reduce sugar intake in our own homes and spheres of influence! We want our children wise to the ways of the world and how it wants to lure them in with promises of pleasure. “I said in my heart, “Come now, I will test you with pleasure; enjoy yourself.” But behold, this also was vanity.” ( Ecclesiastes 2:1)
Summary of 10 Reasons to Reduce Sugar Intake
Combined with the Standard American Diet of low fiber, fruits, and vegetables, excess sugar laden products steal the joy of Americans every single day through sickness and disease. We can make a decision today as parents, ministry leaders, school teachers, public service leaders, and grandparents to reduce the amount of sugar children receive in our facilities.
It’s going to take a massive effort on the part of all of us to educate and encourage children to make better choices. However, I am confident we are up to the task. God’s plan for our children is better! He provided every sweet thing they need in the form of fruits. What if we started there?
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2. Farhangi MA, Nikniaz L, Khodarahmi M. Sugar-sweetened beverages increases the risk of hypertension among children and adolescence: a systematic review and dose-response meta-analysis. J Transl Med. 2020 Sep 5;18(1):344. doi: 10.1186/s12967-020-02511-9. PMID: 32891165; PMCID: PMC7487688.
3. Freeman CR, Zehra A, Ramirez V, Wiers CE, Volkow ND, Wang GJ. Impact of sugar on the body, brain, and behavior. Front Biosci (Landmark Ed). 2018 Jun 1;23(12):2255-2266. doi: 10.2741/4704. PMID: 29772560.
4. Jacques A, Chaaya N, Beecher K, Ali SA, Belmer A, Bartlett S. The impact of sugar consumption on stress driven, emotional and addictive behaviors. Neurosci Biobehav Rev. 2019 Aug;103:178-199. doi: 10.1016/j.neubiorev.2019.05.021. Epub 2019 May 21. PMID: 31125634.
5. Lo WC, Ou SH, Chou CL, Chen JS, Wu MY, Wu MS. Sugar- and artificially-sweetened beverages and the risks of chronic kidney disease: a systematic review and dose-response meta-analysis. J Nephrol. 2021 Dec;34(6):1791-1804. doi: 10.1007/s40620-020-00957-0. Epub 2021 Jan 27. PMID: 33502726.
6. Ma X, Nan F, Liang H, Shu P, Fan X, Song X, Hou Y, Zhang D. Excessive intake of sugar: An accomplice of inflammation. Front Immunol. 2022 Aug 31;13:988481. doi: 10.3389/fimmu.2022.988481. PMID: 36119103; PMCID: PMC9471313.
7. Ribeiro A, Igual-Perez MJ, Santos Silva E, Sokal EM. Childhood Fructoholism and Fructoholic Liver Disease. Hepatol Commun. 2018 Nov 30;3(1):44-51. doi: 10.1002/hep4.1291. PMID: 30619993; PMCID: PMC6312651.
Satokari R. High Intake of Sugar and the Balance between Pro- and Anti-Inflammatory Gut Bacteria. Nutrients. 2020 May 8;12(5):1348. doi: 10.3390/nu12051348. PMID: 32397233; PMCID: PMC7284805.
8. Tillotson CV, Bowden SA, Boktor SW. Pediatric Type 2 Diabetes. [Updated 2023 Feb 26]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2023 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK431046/
9. Wilson DP. Is Atherosclerosis a Pediatric Disease? [Updated 2020 Jan 23]. In: Feingold KR, Anawalt B, Blackman MR, et al., editors. Endotext [Internet]. South Dartmouth (MA): MDText.com, Inc.; 2000-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK395576/
10, Yan W, Lin S, Wu D, Shi Y, Dou L, Li X. Processed Food-Sweets Patterns and Related Behaviors with Attention Deficit Hyperactivity Disorder among Children: A Case-Control Study. Nutrients. 2023 Mar 2;15(5):1254. doi: 10.3390/nu15051254. PMID: 36904252; PMCID: PMC10005288.
11. Zhang Y, Gui Z, Jiang N, Pu X, Liu M, Pu Y, Huang S, Huang S, Chen Y. Association between Hyperactivity and SSB Consumption in Schoolchildren: A Cross-Sectional Study in China. Nutrients. 2023 Feb 19;15(4):1034. doi: 10.3390/nu15041034. PMID: 36839392; PMCID: PMC9965227.
12. Zhang D, Jin W, Wu R, Li J, Park SA, Tu E, Zanvit P, Xu J, Liu O, Cain A, Chen W. High Glucose Intake Exacerbates Autoimmunity through Reactive-Oxygen-Species-Mediated TGF-β Cytokine Activation. Immunity. 2019 Oct 15;51(4):671-681.e5. doi: 10.1016/j.immuni.2019.08.001. Epub 2019 Aug 23. PMID: 31451397; PMCID: PMC9811990.
Sugar Free Berry Crisp
A sugar free berry crisp is a great way to start the day!
Here is a simple and easy recipe for you to make if you are interested in enjoying your berry crisp without eating a lot of sugar.
Benefits of Berries
According to PubMed, studies show berries are plentiful in anthocyanins, vitamins, minerals, and fiber. Therefore, they are beneficial for the following conditions:
Cancer fighting antioxidants
Reduces inflammation
Oxidative Stress
Reduces Heart disease risks
Beneficial for low fat diets and fighting obesity
Antioxidants help fight neurodegenerative disorders.
Fighting Alzheimer’s
Enjoy the benefits of berries in your morning routine and throughout the day to improve blood vessels, and blood flow to all areas of the body. What God puts in the garden is good!
Devotion
Joseph was thirty years old when he entered the service of Pharaoh king of Egypt. And Joseph went out from the presence of Pharaoh and went through all the land of Egypt. During the seven plentiful years the earth produced abundantly, and he gathered up all the food of these seven years, which occurred in the land of Egypt, and put the food in the cities. He put in every city the food from the fields around it.
Joseph stored up the grain from the seven plentiful years as the earth produced abundant crops. You and I can benefit from the storing up in our plentiful years, too! When we are young, we have the opportunity to store up savings, train our children in the way they should go, and take care of our homes.
If we have faith and value, the wisdom of the bible we can store up treasures in heaven. I am grateful for every berry God provides and all wisdom in his Word. I hope you do too!
Enjoy this berry crisp today and get some of those antioxidants while you build up your cells!
In a pie pan place the three cups of berries and add the corn starch or tapioca. You can use frozen or fresh berries, whatever you have on hand. Here you can add a tablespoon of maple syrup or honey to sweeten if you prefer.
In a separate bowl, add the oats, walnuts cinnamon, and salt.
Blend in the two eggs and coat all the oats (if you want… add another tablespoon of maple syrup or honey in this step, too)
Cover the berries with the oat mixture and bake for 35-40 minutes or until bubbly. Remove and enjoy! I store mine in the fridge!
I look forward to sharing more recipes with you! Check out the garden for more ways to use berries! If you are looking for workshops, I have those too!
Getting Started for A 40-Day Sugar Fast
Welcome to the 40-Day Sugar Fasting Challenge! Getting started for a fast on the right foot is important for success. It can also be intimidating, so let’s take the fear of failure off the table from the start.
First off, you are not a failure if you eat sugar. This is good news, right? You and I may come into a new year with high expectations and begin a fast (or change of life) strong. Then we fizzle out when we don’t see the results, we want in the first week.
Therefore, clear expectations are very important to getting started on the right path. So, here are my top five tips for staying the course for a successful sugar fast.
5 Tips for Getting Started & Staying the Course
1. Clarify Your Why
The main reason I want to fast from sugar for 40 days is________. You may want to have less sugar spikes and rapid drops causing lethargy and brain fog. Or you may connect stiff, achy joints and muscles to the consumption of high sugar items and not want the pain anymore. Whatever the reason is for you, determine the reason and write it down somewhere and post it so you will see it every day.
I’ll tell you why I did this journey last year. I woke up one morning and could not move the middle finger of my right hand off my palm. I had to take the fingers of my left hand and force it back into position. This came alongside excess chocolates at work and dairy. I decided to remove both for a period of four weeks to see if the stiffness would go away. When it did go away, I asked God to help me remove my desire of sugar for good. I didn’t want to be dominated by any substance but led by the Holy Spirit.
Everything is permissible for me,” but not everything is helpful. “Everything is permissible for me,” but I will not be brought under the control of anything.
The next step in getting started is to decide what makes this journey worthwhile. I picture myself waking up in the next few weeks free of morning stiffness. I’m playing with my grandchildren and chasing them around the house without hindrance. I’m also meeting friends at the YMCA and working out, and the activity helps me feel even better emotionally!
Stress is reduced and coping mechanisms are balanced. Before you know it, I’m going for a walk instead of reaching for a piece of candy or pie! I like this dream so much; I’m going to keep it in the forefront of my mind. Maybe I’ll put an old picture of me playing next to my “Why” statement so I can see it every day.
3. What Am I Facing if I Don’t Do Something?
If I don’t try this 40-day sugar fast now, I am facing more sugar spikes and lows. It doesn’t matter if I am a normal weight or not, if my pancreas is repeatedly stressed like this and releases a huge bolus of insulin every time I indulge, it will wear out! The signs of lethargy and brain fog are a true testament to this happening.
Plus, I’ll be one of those stiff unhappy ladies who gripe and moan about their pain all the time. I’ll stay home more, do less and get bored. When I get bored, I eat. When I get sad, I eat more.
Wait! Who’s in control here, my flesh or my spirit?
Before the fasting begins it may be helpful to remove all temptations from the pantry. One way is to read labels carefully and pay attention to “added sugars” I say added sugars because some foods have naturally occurring sugar (or glucose) and will be considered sugar. However, now manufacturers are responsible for listing all the added sugars in the item as well.
Also, be aware of the sneaky names of sugar on the ingredient labels. Obvious names like beet sugar, syrup, molasses, honey, are present and we recognize them as sugar. However, names like dextran, maltose, turbinado, and others we may not be so familiar with.
We don’t have to waste the products; we can always donate boxes of sugary items to your local food pantry or blessing box. Check out the graphic below for some alternate names of sugar so you become familiar with them.
5. Stock Up on Fresh Fruits & Vegetables
Stocking up on fresh fruits and vegetables helps you be prepared for the days ahead. Although I can’t find the proof, it makes sense that when all of our cells are satisfied at a microscopic level, we will have less cravings. Plus, consuming fruits may also help you through the withdrawal symptoms that occur.
If it gets really bad, you and I may even need a Tylenol for headaches. While we’re at it, we can add some calming lavender and chamomile tea for irritability.
Final Thoughts on Getting Started
Lastly, but most certainly not least, is find a prayer group to help support what you are doing. I am putting a Facebook group together and offering daily prayer and support. You may join the group if you are attending the challenge in 2023. Membership closes at 9pm Tuesday February 21, 2023. My hope is to develop a devotional from the daily scriptures and prayer there, so if you don’t join in time, you will still have a resource.
I look forward to serving you and simplifying health God’s way!
Mysty
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
Low-Carb Cottage Pie
A Cottage pie is one of my favorite meals on a cold winter day. Well actually, any day of the year works, but when it’s cold outside and the oven is on…I just get that toasty, comfortable cottage feeling. Now, since I’m reading a book about excess carbohydrates and Alzheimer’s Disease, I want this one to be low carb. As you probably see throughout the internet, cauliflower in place of potatoes is one way to accomplish that task. So, I’d like share my version of a simple Low Carb Cottage Pie, using cauliflower.
Wellness Tip: Reducing carbohydrates is beneficial for all of us since the prevalence of prediabetes and insulin resistance is approaching 80 million people in the United States. Research studies reveal a strong relationship between insulin resistance and dementia. Since, we all know loved ones with one or the other, it is wise to know how to combat this escalating chronic disease. Insulin resistance in synonymous with high cholesterol and elevated triglycerides both of which contribute to oxidative stress on our cells. Especially, the cognitive area of the brain. {1} Therefore, taking measures to reduce oxidative stress is wise for all of us. We can do that by eating a primarily plant based diet (80%) reducing daily sugar consumption, and lowering starchy vegetables and grains. This Low-Carb Cottage Pie is a start!
The difference between a Shepherds’ Pie and a Cottage Pie is the meat. I’m using lean ground beef for this instead of lamb. To make it even easier, I’m adding a bag of frozen chopped vegetables. Making things easier to prepare helps me stay on track with healthier eating throughout the week. I want preparing meals to be easier for you, too.
The other area that I want to be easier for you, is trusting God. His word declares an account of His provision and love. I am encouraged today, knowing He loves me and provides for me and my family. I’m sure the two of us can look back during times of distress and see where He walked beside us. We can take comfort today as He continues to shepherd us through trying times:
The Lord is the strength of His people; He is a stronghold of salvation for His anointed.Save Your people, bless Your possession, shepherd them, and carry them forever.
2 12 oz Bags Frozen Cauliflower or One Whole Head Fresh
1 1lb Lean Ground Beef/Chicken or Turkey
1 12 oz Bag Mirepoix Blend Vegetables (Or 1/2 cup each chopped onion, celery, 1 cup carrots).
2 Cups Beef Broth
3 Tbsp. Flour
1 Tbsp. No Salt Spice Blend
4-6 oz Heavy Cream
Preheat oven to 375 Degrees
Place the cauliflower in a 8×8 dish and bake covered with foil until tender, about 30-40 minutes
Meanwhile, sauté' ground meat in a large skillet until brown, add the vegetables, cover and simmer until the vegetables are tender. Mix the 2 cups of cold broth to a mixing cup and add the flour, mix thoroughly. Pour the broth/flour bend into the ground beef and vegetables and simmer About 20 min.
When the cauliflower is done, place it in a blender, add 1 tsp. of no salt spice blend (or your season to your taste with salt and pepper) and add 4 ounces of the cream blend until it's smooth. If you need more cream add an ounce at a time as needed.
Place the ground meat mixture into the 8×8 dish and cover with the creamed cauliflower. Bake about 10-15 minutes., then serve. Refrigerate any leftovers, they'll be good for 4-5 days depending on your space in the fridge.
Have a wonderful day and remember, what’s in the garden is good!
References:
Maciejczyk M, Żebrowska E, Chabowski A. Insulin Resistance and Oxidative Stress in the Brain: What’s New? International Journal of Molecular Sciences. 2019; 20(4):874. https://doi.org/10.3390/ijms20040874
Cranberry Macadamia Nut Blondies
An easy and tasty treat is at your fingertips with these low sugar cranberry macadamia nut blondies. It is an end of lunch light sweetness that makes you feel like you are cheating on your eating plan but you’re not.
It’s made with coconut flour and some of my favorite seeds to give it added protein and fiber. Even better, the cranberries are sweetened with juice instead of sugar, while the batter is slightly sweetened with maple syrup.
Cranberry Macadamia Nut Blondie Benefits
The inulin in this recipe amount to 2 teaspoons, that’s about two servings containing 10 calories, 5 carbs, and 4.4 grams of fiber. Inulin is made from organic chicory root which comes from the dandelion family.
It is thought to help stabilize blood sugars, works like a stool softener, and feeds our good gut bacteria. According to a Healthline article a 12-week study showed the oligofructose in this little gem decreased levels of ghrelin (the hunger hormone) in 48 adults.
Pairing this fiber with flaxseed meal and chia seeds gives each serving of this end of meal treat just over 3 grams of fiber per serving and 4 grams of protein. You know what that means?
Yep, you are well on your way to meeting your fiber and protein goals for the day.
You may notice I use chia seeds in most of my blondies or breakfast bars, too. The following graphic illustrates why. . . there are powerful benefits of adding this little jewel to any recipe. (1)
Recipe Devotion
God’s amazing handiwork is seen in some of the smallest and simplest things he made, aren’t they?!
We didn’t understand or see the power of antioxidants until a few short 40 years ago. The ability for these polyphenols and isoflavones to protect against cancer, diabetes, heart disease, and painful inflammation is truly stunning.
He also understood ahead of time how our overabundant environment of ultra-processed food would contribute to hormone dysfunction and illness. I am so grateful for his thoughtfulness and foresight in planning our rescue!
Now, if we only understand and appreciate his efforts by partaking of his magnificent garden!
For since the creation of the world God’s invisible qualities—his eternal power and divine nature—have been clearly seen, being understood from what has been made, so that people are without excuse.
Don’t forget what God puts in the garden is always good! His plan for our physical and spiritual health is perfect. We can lean into his guidance and settle in His word to find contentment in every aspect of our lives.
Cranberry Macadamia Nut Blondies
Cranberry Macadamia Nut Blondies
1/4 Cup Flaxseed (Milled)
2 TBSP Coconut Flour
1/4 Cup Chia Seeds
1/4 Cup Sesame Seeds
1/4 Cup Sunflower Seeds
1 TBSP Avocado oil
1/4 Cup Macadamia Nuts
1/4 Cup Cranberries
1/2 Tsp Salt
1 Tsp Cinnamon
1 Tsp Baking Powder
2 TSP Inulin
1/4 Cup Maple Syrup ((You can use 1/2 if you like them sweeter))
1 Egg
Preheat oven to 350 degrees
Combine the flaxseed meal, coconut flour, spices, salt, inulin, and baking powder in a mixing bowl.
Add the nuts, seeds, and cranberries.
In a measuring cup combine the egg, oil, and maple syrup.
Lightly grease an 9×9 inch pan with oil. Add the wet ingredients to the flour mixture and mix well, place in the pan and bake around 20 minutes or until a toothpick comes out clean. Cut into squares and enjoy!
I hope you enjoy making your own cranberry macadamia nut blondies for a quick on the run breakfast or use them for after dinner treats. There are many other breakfast bar ideas on the blog, so feel free to look around and check them out!
Knez Hrnčič M, Ivanovski M, Cör D, Knez Ž. Chia Seeds (Salvia hispanica L.): An Overview-Phytochemical Profile, Isolation Methods, and Application. Molecules. 2019 Dec 18;25(1):11. doi: 10.3390/molecules25010011. PMID: 31861466; PMCID: PMC6994964.
Watermelon Rind Pie. . .Yep! The Rind.
I’m continually wondering how to reduce waste in food items. So, when summer comes and watermelon is plentiful, making a watermelon rind pie seems logical. Well, it may actually seem a little odd to some people, but being open to possibilities with God’s creation is why he gave us a brain, right?
After all, we are made in his image and after his likeness, which could mean a number of things. (Genesis 1:26) However, the ability to think, have character traits similar to him, and to create things, all come from God.
Therefore, it’s fun to look up ways to experiment with food leftovers, especially large items like watermelon rind!
Devotion
God gives us so much joy in the little things, doesn’t he? We can explore new things, use our imaginations, and create pleasant things for the people we love. The gift of life and the fullness of joy is being carved and molded into the image of his Son, Jesus.
I can’t think of a more generous gift or way of living than to be pleasing to others. Although, I’m not great at doing it all the time, it is my heart’s truest desire.
Every minute of our devotion to what is good and pleasing to God, matters, my friend.
He sees and He knows, how you want to please Him, too. Eventually, our ultimate pleasure is being with him forevermore.
You make known to me the path of life; in your presence there is fullness of joy; at your right hand are pleasures forevermore.
In the meantime, we’ll enjoy everything he puts in his Word, the garden! There are more than a few benefits to this watermelon rind, than I ever knew.
Once I got some taste testers in line and proper feedback, I was able to tweak the recipe to be more texture and taste friendly. Oh… . and this much watermelon rind is enough to make two pies! So, you may want to double the pie crust recipe below for another, or use your standard pie crust recipe.
Watermelon Rind Pie. . .Yep! The Rind.
6 Cups Watermelon Rind * (cooked until tender)
1 Lemon ((Juice and grated peel))
1 Banana
10 Drops Stevia ((Vanilla Cream))
3 Tbsp Honey (or sugar)
2 eggs
8 ounces Cream Cheese
Crust
1/2 Cup Walnuts
1/2 Cup Tapioca Flour
1 Tbsp Chia seeds ((expanded in 1/4 cup water))
1 tsp coconut oil ((to coat the pie dish))
*Please note there is no nutritional value available in this program for the rind. I have found other sources that say it is low in calories, and high in vitamins A, B-6, and C. It also has zinc and potassium and is high in carbs 2 cubes has about 17grams.
Preheat oven to 350 degrees and take the washed watermelon and peel the dark green rind off of the "meat" of the rind. Cut it into small cubes and place it on a parchment lined baking sheet. Sprinkle it with a mixture of 1/4 cup of sugar and 1/8th tsp of stevia. Bake until tender about 25-30 minutes.
Once it is tender, combine it in a large bowl with the juice of 1 lemon and the zest of one lemon.
Add an 8 ounce package of cream cheese and mix until well blended.
Add two eggs and 1 tablespoon of tapioca flour.
Pour into prepared crust and bake 35 to 45 minutes.
So, are you brave enough to try it?
I will definitely try it again, since the texture issue is fixed! I’ll post better pictures, too!
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