Have you ever noticed most jars of mayonnaise in the store are full of soybean oil? Ick! A mayo free chickpea salad sounds much better!
I saw this recipe several years ago in a grocery Magazine and they used mayonnaise. I can’t find it anymore, but I remember it was just like my favorite chicken salad recipe with grapes, celery, and pecans.
However, using plain Greek Yogurt in place of the mayo gives it more protein, probiotics, and less inflammatory seed oils. Of course, if you prefer a vegan dish, you can use your favorite coconut or almond yogurt to make this protein rich salad quite nice, without excess oil, too.
Although I make a honey mustard dressing (1/2 cup plain yogurt/1 tsp mustard/1 tsp of honey) you can easily substitute your favorite flavors or leave the yogurt plain. Maybe try paprika, chili sauce, or turmeric with chickpeas. . . use whatever sounds good to you!
I serve this salad over a bed of greens, or in a lettuce wrap. However, it’s also good with a little extra fiber and protein in a Chia & Flax Tortilla!
Whatever you decide to do, I’m sure it will be good!
Benefits of Mayo Free Chickpea Salad
Because everything God puts in the garden is good!
According to the USDA Nutrient Database for reference, chickpeas hold 8.86 grams of protein, 7.69 grams of fiber, 49 mg of calcium, 48 mg of magnesium, and 291 mg of potassium per 100 grams. They have a low glycemic load, which helps keep blood sugars stable. (1)
No spikes and drops in blood sugar are what we want, right?
Several studies cite chickpeas as lowering LDL-C cholesterol and Total cholesterol, while also lowering blood pressure. (1) I’ll take that special loving care from the Creator any day!
The PubMed article I’m citing today, refers to chickpeas as pulses, the edible seed of plants in the legume family. I think it’s interesting the captive Daniel, in the Bible refused to eat the king’s rich food and requested “pulses”. After 10 days he and his comrades looked healthier than all the other men.
At the end of ten days, it was seen that they were better in appearance and fatter in flesh than all the youths who ate the king’s food. So the steward took away their food and the wine they were to drink, and gave them vegetables (pulse, KJV).
1 Tsp. Mustard (Optional, may use chili sauce or just the yogurt)
1 Tsp Honey
1 Tbsp Pecans (Finely chopped)
Rinse the beans in a colander and place in a bowl to mash
Season well with your favorite spices
Add the chopped vegetables and pecans, then the yogurt, mustard, and honey.
Mix well and serve, refrigerate leftovers.
I hope you enjoy the connection of how well we are cared for and how our health is improved when we take advantage of the simple things provided for us in life!
It’s fun to explore new recipes and flavors as we seek better health, spiritually and physically!
This mayo free chickpea salad is just one of many ways to eat more vegetable-based meals throughout the week.
Have a great week!
References:
Wallace TC, Murray R, Zelman KM. The Nutritional Value and Health Benefits of Chickpeas and Hummus. Nutrients. 2016 Nov 29;8(12):766. doi: 10.3390/nu8120766. PMID: 27916819; PMCID: PMC5188421.
Carob & Almond Butter Dates
Carob & almond butter dates are small little delights to enjoy after a protein packed meal. Although, carob is not the same as cocoa, it does have a similar flavor. It’s milder than chocolate, and if we have a sensitivity to chocolate, or heaven forbid. . . don’t like it. . . carob might be a good substitute.
Anyway, since I like playing with food, I’m giving it a try. If you’ve visited this site much at all you can probably guess the reason why.
The nutritional value of carob makes me a fan!
Benefits of Carob Almond Butter Dates
Carob comes from the Mediterranean area and is rich in phytosterols. It is particularly rich in D-pinitol, an antioxidant that lowers cholesterol and improves blood sugar regulation. It is helpful in scavenging free radicals that can be precursors to cancer, while at the same time reducing oxidative damage to the pancreas and liver. Paired with dates, another polyphenol rich gift from God’s garden, and you and I get a double dose of goodness for improving HDL-cholesterol. (1)
The fiber-rich dried date is slow to raise blood sugar, and also contains calcium, magnesium potassium and zinc. (2) Overall, the nutrient rich benefits of these two garden goodies is well worth the 5 minutes it takes to make them! I love how God puts his divine stamp on everything he makes!
Devotion
So I will bless you as long as I live; in your name I will lift up my hands.
My soul will be satisfied as with fat and rich food, and my mouth will praise you with joyful lips, when I remember you upon my bed, and meditate on you in the watches of the night;
King David, the Psalmist, praises the Lord despite being fiercely chased by his enemies. His trust is fully in God spiritually and physically, remembering in his thoughts and prayers a relationship outside of his circumstances. How inspiring it is to see a war-torn soul like his search for and praise God with joyful lips.
We can turn to Him in our distress too!
Our souls will be just as satisfied as our tongues are with a sweet and tasty treat!
Carob & Almond Butter Dates
Carob & Almond Butter Dates
8 Dates ((soaked then dried))
1 Tbsp. Carob Powder
1 Tsp Coconut oil
1/4 Tsp Cinnamon
1 Tbsp Almond Butter
Soak the dates in warm water a few minutes and then blot them dry on a paper towel.
In a small dish melt the teaspoon of coconut oil. Once it's melted and liquid add the tablespoon of carob powder. Set aside until ready to use.
Open the dates and lie them flat on a piece of parchment paper. Sprinkle each one with cinnamon.
Place 1/2 Teaspoon of almond butter over each date, use more if needed.
Cover the almond butter with a teaspoon of the carob/coconut mixture until all are covered. Refrigerate at least 30 minutes, then enjoy.
I hope you like the taste of Carob & Almond Butter Dates as much as my friends and I do!
I’ll be looking forward to more ways to use Carob for treat recipes very soon!
Simple detox is a process of giving my body a break! I do this by eliminating potentially harmful substances from my diet for a period of time, usually 3, 5, or 7 days. It’s important to do this once or twice a year to allow my body to heal from the 10% indulgences I enjoy.
Plus, the overexposure of ultra-processed food and things in my environment are causing stiffness and joint pain. Maybe you can relate!
Chemical laden items in packages sold in the grocery store and labeled “food” are filled with preservatives, additives, flavorings, inflammatory oils, salt, and sugar. Even some of my favorite “healthy” items which are good for others, may not be good for me.
I know this, yet I am a creature of habit and I’m still overcoming the culture around me and what it says is OK!
Although my body is constantly in detox mode when I consume these items, it’s nice to give it a break between meals by fasting. I can also offer fresh, clean, fruits and vegetables for several days to help it remove wastes more effectively.
In the process I can identify and eliminate food intolerances. So, here is my personal 3 step process for a simple detox.
Simple Detox in 3 Steps
1. Prepare Mentally
Preparing mentally will not only make the process easier, but it will also make the purpose of detoxing clear. Why is this valuable to me at this time?
Praying for guidance is always a priority for me, as well as consulting a health care provider to determine possible personal contraindications.
For instance, if I am very young, or have young children, detox will entail removing all sugar, processed meats, and chips from their eating plan and replace them with all fruits and vegetables. The rest of the eating plan would stay the same.
The same idea works for the elderly. However, pregnant or breast-feeding women are not good candidates for detoxification because stored toxins can be released into the breastmilk and given to the infant. Good thing, I’m not pregnant!
Nor am I taking medications that lower blood sugar or blood pressure, which requires extra caution because both will naturally be lowered as I produce my own nitric oxide and let the body do what God designed it to do!
Asking myself some basic questions is helpful too:
What do I hope to accomplish with this detoxification process?
What reliable resources have I found that will help me do this safely?
How will I handle the discomfort of withdrawal?
Do I want to purchase a prepared kit from my health care provider or just eat clean and remove toxins?
Last, but certainly not least, what scripture can I memorize to help me remember why this is important?
For though we walk in the flesh, we are not waging war according to the flesh. For the weapons of our warfare are not of the flesh but have divine power to destroy strongholds. We destroy arguments and every lofty opinion raised against the knowledge of God, and take every thought captive to obey Christ
Simple detox is doable with some sufficient planning. If my family is not participating, I will have to get some meals prepared ahead of time for them to consume. I need a grocery list of items that support detox, like organic fruits and vegetables, a good water filter, and some herbal teas.
Here are some ideas I use to plan sufficiently for the three, five, or seven days:
If detoxifying by eliminating processed foods— I Purchase only whole food items at the store
I also buy plenty of fresh fruits and vegetables, nuts and seeds. (No peanuts. . . goodbye 1 jar a week!)
Omit dairy (milk, cheese, sour cream, yogurt) eggs, meat, and bread. (Bread, eggs and yogurt are hard for me to give up!)
Stock up on quinoa and brown rice.
Consider a multivitamin for any possible lack of intake.
Drink green tea and herbal teas instead of coffee or soda. (Um, coffee. . . . .the hardest part of all for me!)
Pick a day to begin that I can rest and feel bad, because headache and general malaise are common and going to take place with withdrawal.
3. I keep a Journal
Journaling my progress via FB video was helpful in articulating the changes taking place in my body through the 7-day process. It also helps me identify possible food intolerances as well as addictions I need to lay before the Lord.
I normally fast by eating very clean and removing ALL ultra-processed foods–So, organic tortilla chips/coffee/ 72% cacao chips with minimal sugar/ all-natural crunchy peanut butter/homemade kombucha are out!
Friend, if I can just be vulnerable here a minute, I need you to know. . . coffee is such a stronghold for me, I wanted it after every meal, like a smoker wants a cigarette.
KNOWING it leaches vitamins and minerals out of the meal I just ate and vital minerals out of my bones did not stop me from drinking it. . . .many times.
The struggle is real! I need this time of reflection and restoration.
For this detox I purchased the Core Restore 7 Day Detox because it was doctor approved and I wanted the extra support of specific nutrients for detoxification. I was told I could eat all the organic fruit and vegetables as I wanted “as much as I want”.
I’ve felt deprived doing detox before, but the idea of eating as much as I want did not sit well with me. I am prone to excess eating. Therefore, I do expect limitations on the amount of fruit I eat when I detox. Excess fruit spikes blood sugar unnecessarily.
I think about this as day 5 of my detox fell on Mother’s Day and I kept walking past the bowl of grapes and blueberries. . .grabbing a handful with each pass. No wonder there was no weight loss for me personally, when others lost several pounds.
Needless to say, most of my eating pattern did not change. Since, my weight is normal, that was not my intention.
However, the severe stiffness in my joints and creaky ligaments that felt like early rigor Mortis were gone after day 5! I literally felt 10 years younger!
Summary Results of My Simple Detox
I felt so good after this 7-day restoring process, that I continued to omit coffee, bread, peanuts, and yogurt. I believe those three items are the reason I am so stiff and sore most of the time.
The amazing thing that happened is I can now eat peppers and tomatoes again without reflux, when I could not tolerate them before—because of too much acid.
Moreover, the bloating and discomfort after eating is also gone—thanks to no bread or beans, I’m sure! I reintroduced eggs and did not notice a problem. I am also drinking kombucha without any symptoms.
Overall, it was a wonderful experience and I’m happy to move on to the next phase of my restoration with a Fasting Mimicking Plan. So, stay tuned. If you are looking for some clean vegan detox recipes I have plenty on my blog!
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.
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:
Don’t you just love salad in a jar? Well, maybe not eating it from a jar, but the flavor combination and storage capacity of these tasty mini meals or side dishes is fabulous!
It also helps us meal preppers plan the week a little easier so it flows into everyday life. Then we can actually enjoy life, instead of spending hours and hours in the kitchen.
After all, enjoying life is all about doing what we love to do and having the energy and stamina to do it, right?
Therefore, intentionally thinking about all the vitamins, antioxidants, minerals, and protein we are packing in these cute little jars is going to give us the healthy bodies we need to do what we love!
Mediterranean Style Salad
All you do is place a mix of the oil/lemon, and spices in the bottom of six-pint jars, then place a tablespoon of each vegetable in the jar. Top with a tablespoon of quinoa, a teaspoon each of sunflower seeds, and pumpkin seeds. Fill the rest of the jar with salad greens. Store in the fridge until ready to eat! Enjoy!
Dressing
1 Tbsp Extra Virgin Olive Oil
1 Tsp Lemon Juice
1/2 tsp each onion powder, salt, and pepper—Mix in the bottom of your jars.
Vegetables/Grain/Protein
1/4 Chopped Red Pepper
1/4 Chopped Orange or Yellow Pepper
1/4 Chopped Onion & Cucumber
3/4 Cup precooked quinoa
1/2 Cup chopped tomatoes
1/2 Cup of your favorite olives (kalamata are great!)
2 cups of Salad Greens
Turmeric/Ginger & Veggie Salad
Dressing
1 Tsp Turmeric/Ginger/Honey Sauce *
1 Tbsp Extra Virgin Olive Oil
Veggies/Protein
1/4 head of shredded purple cabbage
1 small shredded beet
1/4 finely minced onion
1/2 Cup quinoa
1/4 Cup pumpkin Seeds
1/2 Cup Chick Peas
2 Cups Spring Greens
Again, you’ll need six clean pint jars. In the bottom of each jar place the tsp of turmeric/ginger/honey sauce (see recipe below) and 1 tbsp on EVOO. Add 1 tablespoon of the cabbage, beet, quinoa, and chickpeas. Add a teaspoon of pumpkin seeds, then divide the spring greens among the remaining space in the jars. Walla—–you have Tasty and Simple Salad in a Jar!
What are your ideas for a great salad in a jar?
More Salad in a Jar Ideas
A Cobb salad with tomatoes, cucumbers, celery, nitrate free turkey bacon, boiled eggs, salad greens with ranch at the bottom? OH, my!
Black Bean Salad—-, black beans, peppers, onions, tomatoes, corn, & salad greens with avocado dressing (1/2 cup plain yogurt, onion powder/lemon juice/ and 1/2 avocado mashed and mixed)
Chick Pea/Red Pepper/Cabbage and Beet—–in a pint jar mix 1 tbsp EVOO, 1 tsp lemon juice, 1/2 tsp honey, a pinch of salt & pepper. Whisk together well. Add flavored chickpeas, 1 tbsp shredded carrots, 1 tbsp red and yellow peppers/ 1 tbsp of red cabbage relish, 1 cup of spring greens, 1 tsp sunflower seeds.
Store all of them in the fridge up to four days until ready to eat!
Turmeric/Ginger/Garlic/Honey Jar
This delicious concoction came from my friend Halina—she says she puts 1 cup of fresh ground turmeric/1 cup fresh ground ginger/ 1/4 cup fresh ground garlic/ and 1 cup of raw honey with 1/2 teaspoon of cayenne pepper. She then mixes it all together and divides into little gift jars.
How cute is that for an anti-inflammatory gift in a jar?
I mix a teaspoon of this with black pepper and a tablespoon of olive oil for my salad dressing. It’s delicious!
I hope you like the recipes. There are plenty more salad ideas here, so check them out too!
What God puts in the garden is so good! He loves us and gave his Son for our souls, as well as all these goodies in the garden for our physical health!
Enjoy this verse today for your spiritual gifts, and for the spiritual strength to do his will!
I always thank my God for you because of God’s grace given to you in Christ Jesus, that by Him you were enriched in everything—in all speech and all knowledge. In this way, the testimony about Christ was confirmed among you, so that you do not lack any spiritual gift as you eagerly wait for the revelation of our Lord Jesus Christ. He will also strengthen you to the end, so that you will be blameless in the day of our Lord Jesus Christ. 9 God is faithful; you were called by Him into fellowship with His Son, Jesus Christ our Lord.
If you want to check out the MetS Busters program for your workplace, church, or club, let me know here!
Sourdough Spelt & Hard Red Chocolate Walnut Muffins
A rough week of allergies calls for some healthy comfort food! Yep! Sourdough, spelt & hard red wheat muffins with chocolate and walnuts are healthy! They are also very comforting!
I’m curious what creations you make with your sourdough starters, too! With curious bakers like you and me around, the possibilities are endless.
All I did to make these extra-large muffins was use my Peanut Chocolate Chip Muffin recipe and adapt it to include the sourdough starter. It was a total guess as to what to do here and there, so don’t be disappointed if it’s not foolproof. I am, what you might call, an experimental baker not an expert.
But boy! Do they taste good!
The next time I make these, I might change the water to half water and half nutmilk or coconut milk, but really, water worked well. The house smelled like fresh doughnuts and the moisture of the muffins was spot on.
Benefits of Sourdough Spelt & Hard Red Chocolate Walnut Muffins
I used a cup of organic fresh-milled hard red wheat and a cup of organic spelt for this recipe. I like the nutty flavor of the hard red wheat, plus it has 136mcg of selenium per cup. That’s ten times more selenium than other grains! It also packs 10.5 mg niacin, 73mcg of folate, 1152 mg omega 6, 51.8mg of omega 3, and 23.4grams of fiber!
Partnered with spelt, which is loaded with 113mg omega 3, 6.3mcg of vitamin K, 11.9mg of niacin, 7.7 mg of iron, 68.9mcg of folate, and we are talking about a decadent treat without the guilt! We’ll enjoy a combined duo of over 400mg magnesium, and 1500mg potassium with modest amounts (12mg) of zinc per cup!
I love what God puts in the garden for our good and his glory! There is no better way to overcome seasonal allergies! After all his testimony is true and faithful in the things that he made. . .
Yet he has not left himself without testimony: He has shown kindness by giving you rain from heaven and crops in their seasons; he provides you with plenty of food and fills your hearts with joy.
Do you know him today? Is there an emptiness in your life you cannot describe? Perhaps the sense of missing a vital piece of joy and contentment is something you can’t quite shake. Spiritual health as well as physical health is withing reach! Knowing Jesus as Lord and Savior fills that mysterious and unnamable void and can be yours today!
I will pray it consumes you, in a good way, as you seek him in his word!
You won’t regret surrendering your life to him, I promise you. In the meantime, check out the recipe for these delicious muffins to tantalize your pallet and fill your belly.
Sourdough Spelt & Hard Red Chocolate Walnut Muffins
1 Cup Wheat (Fresh-Milled Hard Red)
1 Cup Spelt (Fresh-milled)
1 1/4 Cup Water
2 Tsp Baking Powder
1/2 Cup Sourdough Starter
1/2 Cup Honey
1 Egg ((optional, you can use 4oz applesauce))
2 tsp Cinnamon
1/2 Cup Walnuts
1/2 Cup Dark Chocolate Chips ((72% Cacau))
2 Tbsp Coconut Oil (Melted)
The morning of your muffin making, feed your starter so you have enough to make 1/2 cup. Let it sit until it becomes active and bubbly, this varies between 3-6 hours depending on how warm the room is. At the same time combine your fresh-milled flours in a separate bowl and add the water and baking powder. This will soak up all that good bran and germ around the wheat kernels (autolyze) and make the dough soft.
No worries, go to work or run some errands.
When the starter is activated, about 3-4 hours later, combine the starter to the flour water mixture. I let this sit anywhere from 6-8 hours. For this experiment, I put it in the fridge and went to bed.
The next morning, I heated my oven to 375 degrees, got my muffin cups ready, and added the cinnamon, honey, coconut oil, and egg. I combined all of it until all the ingredients were incorporated and then placed them in the oiled muffin papers. I then baked them for about 30 minutes.
They are BIG muffins! So, that is why they have so many calories. You can totally make 12 smaller muffins and that would be fine.
Let them cool and enjoy!
I cannot wait to try this with my thawed pumpkin puree or with blueberries and lemons! I’ll have to change the liquid portion a bit, but they will be so good! If you get a chance to try these sourdough, spelt and hard red wheat muffins with chocolate and walnuts, I hope you enjoy them, too!
Check out the site for more recipes using fresh-milled grain, there are plenty!
Have a great day and God bless!
Naturally Colored Crackers
I love making these naturally colored crackers with vegetables and olive oil. Beets, broccoli, and cheddar are divided into three parts to make these colorful and tasty crackers.
It’s an easy way to avoid dyes in my food, too!
The concerns for dyes and preservatives in the food supply are climbing as children and young adults have more difficulty concentrating at school and at work. The History of Dyes In Food, Why it Matters, & a List of Safe Foods quotes some research articles related to dyes and behavioral problems.
Benefits of Naturally Colored Crackers
Although fresh-milled whole wheat is the star of this crunchy snack, a good unbleached organic flour is acceptable, too. The fresh-milled grains provide the original B vitamins, plenty of fiber and protein, and necessary valuable minerals.
I thought a cup of beets would be nice for making them red. It will add a few antioxidants. A cup of broccoli is pretty cool too for making them green, and bringing in some sulforaphane, calcium, potassium, and iron. (1)
Cheddar is set aside to flavor the rest.
God provides what we need in the garden, and we can use the items in our baked goods to make ordinary crackers even better.
Naturally Colored Crackers
3 Cups Wheat Flour
1 Tsp. Salt
1 Tsp. Onion Powder
1/2 Tsp. Baking Soda
Beet Cracker
1/2 Cup Beets
1 Tbsp. Olive Oil
3 Tbsp. Water
Broccoli
1/2 Cup Broccoli
1 Tbsp. Olive Oil
3 Tbsp. Water
Cheddar Cheese
1/2 Cup Cheddar Cheese
1 Tbsp Olive Oil
4 Tbsp Water
Preheat oven to 300 degrees.
Combine the flour, salt, onion powder and baking soda in a mixing bowl.
Take 1 cup of the flour mixture and place it in a separate bowl.
Puree the beets in the oil and water and add it to the flour. Mix into a soft dough.
Roll out the dough onto the counter thinly and cut into desired shapes.
Place on a cookie sheet and bake at 300 30 minutes and turn them over to bake 30 more minutes or until desired crispness.
Repeat the process for the broccoli. Mixing it with the water, oil, and 1 cup of the flour. Roll out and cut into desired shapes and bake at 300 for 30 minutes each side.
Use the 3rd cup of flour and mix it with the cheddar cheese, water, and oil. Roll out and cut into desired shapes. Bake at 300 30 minutes turn and bake 30 more minutes.
I hope you enjoy the crackers and the rest of the recipes on this blog!
It’s my pleasure to bring them to you!
Refernces:
Hwang JH, Lim SB. Antioxidant and Anti-inflammatory Activities of Broccoli Florets in LPS-stimulated RAW 264.7 Cells. Prev Nutr Food Sci. 2014 Jun;19(2):89-97. doi: 10.3746/pnf.2014.19.2.089. PMID: 25054107; PMCID: PMC4103733.
The History of Dyes in Food, Why it Matters, & A List of Safe Foods
Red dye is associated with DNA damage, inflammation, colitis, and psychomotor behavior alterations in “animal studies”. It’s concerning to read the mounting literature on how damaging these dyes have become over the years in relation to children.
If we are around children at parties or social events, we are also eyewitnesses to attention difficulty and overexcitement with the consumption of dye containing candies, cakes, ice cream, etc.
Plus, we can read through the studies of the animals tested, and surveys of people who recorded behavior of children after consuming set amounts to determine there are real and concerning consequences.
It’s definitely something to consider thoughtfully for safety and personal use.
In the 2015-2016 National Health and Nutrition Examination Survey (NHANES), they examined artificial color intake of pregnant women and children to determine overexposure. They found higher than acceptable daily intake (ADI) exposure to be mostly from Red dye 40. (1)
The items of most exposure are from juice, soft drinks, icing, and ice cream cones. But think about the candy, cereals, popsicles, crackers, chips, meat, and snack cakes that were not recorded.
Nor the dyes in cold medicine, Tylenol, gummies, and vitamins.
History of Dyes and Other Food Colorings
Ancient Egyptians have been coloring food and making cosmetics since 300 BC.
According to the Food & Drug Administration, the first food colorings in our country were derived from coal tar and were called “coal-tar colors.” (2) Federal observations began in the 1800s, as butter and cheese were the first foods approved for artificial coloring.
“Color additives are important components of many products to making them attractive appealing, appetizing, and informative.” (FDA)
Seriously? Who is it important for? The public or manufacturers’ sales and the almighty dollar?
The site reports that by 1900 many foods and cosmetics were being colored and some dyes were used to hide defective food. Many of the food colorings at that time contained lead, arsenic and mercury and were making people sick.
The FDA began regulating, food coloring with the Food Inspection Decision in 1907. There were fifteen colors approved and six are still in use today. They are as quoted: “FD&C Blue No. 1 (Brilliant Blue FCF), FD&C Blue No. 2 (Indigotine), FD&C Green No. 3 (Fast Green FCF), FD&C Red No. 3 (Erythrosine), FD&C Yellow No. 5 (Tartrazine), and FD&C Yellow No. 6 (Sunset Yellow). (2)
A short 25 years later a digestive problem causing chronic diarrhea was discovered by Dr. Burrill Bernard Chron. Imagine that, a new bowel disease develops a few years after the introduction of ultra-processed food with dyes and preservatives.
More concerns developed as amendments to the safety act of 1907 had to be made in 1960. Many children became ill eating Halloween candy with orange dye. House representative, James Delaney, brought concerns to the floor regarding dyes causing cancer the same year. After reviewing serious adverse effects of dyes, many were eliminated from the food chain.
Friend, that was over 54 years of exposure to families raising children on “approved” ultra-processed food with dyes!
Epigenetics (the chemicals and exposure outside our genetics that change our DNA) is a real and threatening beast we want full knowledge of in order to make intentional choices for our family!
As ADHD, cancer, obesity, and arthritis are on the rise, how many moms were unaware of exposing their children to these toxins in the womb by consuming these products? Let alone, being aware of feeding them to their children when they were born!
Research Concerns to be duly noted from a summary article in PubMed include:
A 2011 committee meeting reviewed evidence of food coloring affecting learning in children and voted NOT to apply a warning label on food.
Out of a sample of 200 hundred children selected for eliminating food color from their diet, 150 of the children’s symptoms of hyperactivity improved.
A double-blind study of over 100 children assessed for hyperactivity (inattention, impulsiveness, overactivity) were given an elimination diet containing zero food colorings for two weeks. When reintroduced, significant hyperactivity behavior was noted.
Infants and preschool children eat more in proportion to their body weight and are rapidly developing their neurological systems, so they are particularly at risk.
Flaws in the studies to be noted is the mix of colors used contained preservatives, so it would be necessary to distinguish between a reaction to dyes vs preservatives. Also, the studies predated the current DSM criteria of ADHD.
Kids in the studies behave normally before poison and then display neurotoxic symptoms afterward. As evidenced by inattention and impulsiveness of both diagnosed and undiagnosed children in the classroom and at home.
The point I’m trying to make is there is sufficient evidence over the years to implicate food dyes as a problem for our health and our children’s health.
But apparently not enough sway for a panel of officials to pass warning labels be put on products to protect children.
It’s so sad!
And don’t think lakes (which are colorings not from coal tar) like carmine that is formed from red insects, is any better! They require aluminum hydrate metallic salts to create their fancy bakery products, gold fish crackers, etc.
And we don’t want heavy metals in our food either!
The longer the public is exposed, generation after generation, the more we see rates of autism and ADHD climb.
Our DNA is in need of deep repair, and it starts by eliminating dyes and ultra-processed products from our food choices in the grocery store.
Items in The Grocery Store Safe from Dyes
We can make this list simple by looking at the colors of food in the box. Red, green, yellow orange colors are our first clue. We turn the box over or click on the item in our click list and scan the ingredients.
Bingo! The evidence is here!
List of safe dye free snacks for a child is below.
Although they may not contain dyes, be aware of the seed oils used in chips and crackers. Limiting amounts of all products listed will be better for future heart health.
God has a better plan for us, and our children and he designed the plants in the garden for each of us to consume for our health benefit!
Even though we are enticed repeatedly to consume what the world offers, we can understand its goal is profit. . . at our expense!
Proverbs 21:5 says,
The plans of the diligent lead to profit as sure as haste leads to poverty.”
We can be diligent in our food choices and avoid the pitfalls of health poverty when we go to the grocery store each week. Trusting the Lord, his Word, and what he gives us in the garden to restore us spiritually and physically is a start!
If you are looking for crackers, I colored some with broccoli and beets in the Naturally Colorful Crackers post. They are seed oil free and dye free, as well as delicious!
Bradman A, Castorina R, Thilakaratne R, Gillan M, Pattabhiraman T, Nirula A, Marty M, Miller MD. Dietary Exposure to United States Food and Drug Administration-Approved Synthetic Food Colors in Children, Pregnant Women, and Women of Childbearing Age Living in the United States. Int J Environ Res Public Health. 2022 Aug 5;19(15):9661. doi: 10.3390/ijerph19159661. PMID: 35955015; PMCID: PMC9368057.
Arnold LE, Lofthouse N, Hurt E. Artificial food colors and attention-deficit/hyperactivity symptoms: conclusions to dye for. Neurotherapeutics. 2012 Jul;9(3):599-609. doi: 10.1007/s13311-012-0133-x. PMID: 22864801; PMCID: PMC3441937.
2 Day Recipe Guide to Maintain Your Metabolic & Immune System Reset
A metabolic and immune system reset is possible with the goodness from God’s garden. Is it a cure all? Well, there is some solid research it has been a cure for some people. In many areas of disease, it has been a life saver.
I like anything that works as a jump start to reset the way we fight disease and get our metabolism functioning better. More to the point, it was God’s plan to provide it for us when He created our first ancestors. Everything is in the garden to keep blood pressure stable, reduce painful arthritis, and eliminate multiple gut issues.
So, if you’ve heard of the Fasting Mimicking Eating plan, developed by Dr. Valter Longo stay tuned. He perfected i a detox meal plan and many have felt the results. If that is you, continue with that 5-day meal cycling plan as instructed by your health care provider.
However, if you have already done the plan for 3 months or 6 months as suggested to restart metabolism and improve the autoimmune system and want similar recipes to mimic as a maintenance plan a couple of days per week, this post if for you!
Now, remember, this way of eating is only temporary, and it is not medical advice, you have to follow your health care provider or dietician for that, right?
Also, in his book Dr. Longo advises people with kidney problems, people taking blood sugar lowering medications, and those over 70 or under 18 to obtain medical supervision, or not do a fasting mimicking plan at all.
This 2-day Recipe Guide is intended for those people who have already been approved to follow the plan by their doctor or healthcare provider and have not experienced nutritional deficiencies or medical problems.
Oh, and you’ll lose a few pounds or maintain weight loss when you use the recipes in your two-day per week maintenance routine.
Prep Day for System Reset
The following recipes can be prepared in 2 hours with clean up! You’ll need plenty of storage containers for these handy snacks and entrees.
Coconut Almond Bars
1 Cup Ground Almond Meal
1/2 Cup Flaxseed meal ((optional))
1/4 Cup Walnuts
1 Cup Coconut Flakes
1/2 Cup Dark Chocolate Chips
1 Tbsp. Coconut Oil
2 Tsp. Cinnamon
3/4 Cup Water
1/2 Tsp. Salt
2 Tbsp. Pumpkin seeds
Grind the flaxseed into a meal, then grind the almonds into a flour (Of course, you can use the already ground meal and flour if you like). My gut does not tolerate flax seed meal, so I use 1/2 cup ground chia seeds instead of flax. So, flaxseed is listed as optional. You can substitute the amount for more almond flour if you like.
Place the ground meal in a bowl and add the cinnamon and salt, mixing well.
Add the coconut flakes, pumpkin seeds, walnuts, and chocolate chips.
Lastly add the water and stir well until it holds together. Let set a few minutes so the meal can absorb the water.
Meanwhile, use the coconut oil to grease your 9×13 pan really well. Preheat oven to 350.
**Remember coconut oil as natural MCT and will help keep you full. It's good for you.***
Spread the dough into the 9×13 pan evenly. Bake for 20 minutes and remove to cut into your squares. Put in back in the oven another 8-10 minutes.
Let them cool then enjoy one bar in the morning for breakfast.
Crackers for the System Reset
Kale Hemp Seed Crackers
1 1/2 Cups Kale (Washed and dried)
1 Tbsp. Nut Butter
1 Tbsp. Organic Extra Virgin Olive Oil
1/2 Cup Flaxseed meal ((may substitute almond flour))
1 tsp. Salt
1/2 Tsp. Onion Powder
1/2 Tsp. Garlic Powder
1/4 Cup Hemp Seed Hearts
1/4 Cup Chia Seeds
1/4 Cup Sunflower Seeds
1/2 Cup Water
1 Tbsp. Pumpkin Seeds ( no shells, chopped)
Preheat oven to 250 degrees, Yes 250! 350 is too hot and burns the edges.
Combine all ingredients in a bowl and let it set until all the water is absorbed.
Spread the dough between two pieces of parchment paper and roll out onto a cookie sheet until thin, 1/16th of an inch or so.
Bake for 30 minutes then remove to cut into squares. Flip them over and bake another 30 minutes until crisp. If they are still soft, bake another 10 minutes.
Qunioa Vegetable Soup
1 Cup Quinoa
6 Cups Kale
4 Cups Cabbage
4 Carrots (Sliced)
4 Celery (Sliced)
4 cloves garlic (Minced)
1 Onion (Chopped)
1 Tbsp. Oregano
1 Tbsp. Thyme
3 Tsp. Salt
2 Tsp. Onion Powder
1 Tsp. Garlic Powder
1 Tsp. Pepper
2 Tsp. Apple Cider vinegar
1 Can Chick Peas ((rinsed and drained))
8 Cups Vegetable Broth
4 Cups Water
1 Tbsp. Avocado Oil
In a very large soup pot, sauté the onions and garlic in the oil.
Add the chopped kale, and cabbage, stirring as you chop.
Add the carrots, celery, garlic, herbs and spices, and keep stirring.
Add the water, vegetable broth, and quinoa.
Simmer for about an hour until vegetables are tender. Enjoy!
The Value of Intermittent Fasting for System Reset
Intermittent fasting is defined as not eating between meals or after dinner. Yes, it’s that simple. It always boggled my mind to follow Diabetes guidelines for instructing people with diabetes to eat three meals a day and two snacks.
SAY WHAT? Eating all day is what gets people with Type 2 DM in trouble in the first place. Notice, I said Type 2. If someone has Type 1 DM or Type 2, and is just starting insulin, the instruction process may be a little different until they adjust to their medication.
Regardless, continual eating (especially without moderate activity) will continually spike insulin and fat storage, whereas intermittent fasting lowers blood glucose and prevents excess insulin spikes.
It is a sad example of a broken paradigm that is counterproductive to a system reset a fasting mimicking plan offers.
System Resets Require Water!
While we are talking about the importance of fasting and eating clean, let’s not forget water. It is and always will be our appetite suppressant, fuel starter, and best nourishment! We are wise to start the day with at least 8- 16 ounces of water a day, before anything else!
In the hospital, when people are dizzy, and their blood pressure drops —-we give them fluid!
Let’s face it—we have to have it. Our cells crave it, and we feel like absolute crap when we don’t get enough of it for our joints and ligaments! And when we wake up from an 8 hour fast, we are dehydrated and need it to get our bodies ready for the day.
If you don’t like water, add a little cranberry juice or half of a lemon to flavor it more. Rest in the fact that your liver, kidneys, and bladder will be happy—even if your taste buds are not.
The amazing thing about repetitive action is, eventually, those taste buds come around too.
More System Reset Recipes
After all, taste is important when it comes to enjoying life, right? I want to arm you and your family with delicious soups, stews, and side dishes that leave you feeling full and satisfied, not deprived.
That is the whole purpose of this post and a system reset recipe maintenance guide. The Derailing to Detox in 7 Days post has many more ideas and recipes available too, so please check it out for more heart healthy, fasting mimicking ideas!
I will leave you today with some heartfelt prayers for restoration spiritually and physically! God’s word reminds us to resist the devil and he will flee. He is the god of this age and of “worldly” things that distract us from health and purpose.
We can be deceived in our hearts in regard to following Jesus and in our bodies by falling for marketing schemes and addictions that steal our health physically.
The disciples following Jesus suffered both, physical and spiritual pain, yet they remained steadfast in their trust and hope for a life with Him eternally. We can too!
And after you have suffered a little while, the God of all grace, who has called you to his eternal glory in Christ, will himself restore, confirm, strengthen, and establish you.
