There are some days you just want a small taste of chocolate. Since the 72% Cacao chips by Simple Truth are nice for making a healthier chocolate chip cookie, there will be less guilt for my cookie loving friends. Oh, and these are made without eggs too.

I also wanted the full fiber, vitamin E, and nutrients provided by the fresh milled whole grain. Hopefully my gluten free friends will remember I use 1/2 cup almond flour and 1/2 cup of arrowroot flour with 1 tsp xanthan gum for a gluten-free version.

Although, I didn’t get to taste these cookies because I’m detoxing from sugar this month, my best taste tester, said “These are really good.” I don’t get “really” good very often… so take that however you like.

God is faithful to give us just what we need, while not giving too much for a big ego.

Here is what you need to get started for these Vegan Coconut Chocolate Chip Cookies

¼  Tsp. Salt

¼   cup coconut oil melted

1 1/4 Cups of fresh milled whole grain flour (or 1 cup unbleached flour)

½   Cup unsweetened coconut flakes

½   Cup 72% Cacao Chocolate Chips

¼   Cup Unsweetend Vanilla Almond Milk

1   Tsp vanilla

¼    Cup Sugar plus one scoop pure stevia*

¼    Cup Vanilla almond milk

Preheat Oven to 350 degrees. In a small bowl combine the flour and salt. In a separate bowl combine the melted oil, milk, vanilla, sugar/stevia. Whisk until well combined. Add the flour mixture, coconut flakes, and chocolate chips.

Use a small teaspoon or cookie scoop to place 10-12 dough balls onto an ungreased cookie sheet. Bake 10-12 minutes or until golden brown.

**a Scoop of Stevia looks like this:

Turkey Meatball & Pineapple Rice is an easy and delicious meal that will be ready in about 30 minutes. My go to for any easy dish is a well-stocked kitchen with all my favorites on hand for easy preparation and delivery to the table. Isn’t that what we all do?

We’ve got our favorite grains, lean meats, beans, root vegetables, salad greens, extra virgin olive oil and spices ready to go!

It makes quick meals a snap and we are leading our families with zeal. Plus, we can pair this meal with a brightly colored side salad of fresh greens, peppers, tomatoes, and fresh herbs and we’ll meet a good chunk of our nutritional needs for the day.

Benefits of Turkey Meatballs & Pineapple Rice

There is a good amount of quality protein and fresh herbs in this dish. But even better, we get sweet pineapple with its bromelain to help us digest our food well. God knew exactly what we needed before the foundation of the world, and he took care and love providing it in the things he created for us!

The zeal of his leadership makes me smile every time I think about it. It makes me want to follow in his footsteps. Do you follow him and lead with zeal, too?

Devotion

Romans 12 describes the various gifts of grace given to the body of Christ. Among the many gifts, leading with zeal stands out to me for busy parents struggling to care for their families spiritually and physically. It is a massive job we do not take lightly, and we need all the grace we can get!

. . For as in one body, we have many members, and the members do not all have the same function, so we, though many, are one body in Christ, and individually members one of another.  Having gifts that differ according to the grace given to us, let us use them: if prophecy, in proportion to our faith;  if service, in our serving; the one who teaches, in his teaching;  the one who exhorts, in his exhortation; the one who contributes, in generosity; the one who leads, with zeal; the one who does acts of mercy, with cheerfulness.

Romans 12: 4-8

Zeal comes from the Greek work zelos that sounds like boiling water bubbling over. That inner feeling of doing well for others. Setting an example for our children to be people of integrity, honor, and trustworthiness is well worth our hard-fought efforts. Knowing God placed this gift before us and in us, makes it truly doable. . .and enjoyable.

So, here you go! Lead your kids with a 30. . ish minute meal and 5-minute devotion on zeal!

Turkey Meatball & Pineapple Rice

I hope you enjoy this turkey meatball & pineapple rice dish as much as we did! There are so many fun ways to make 30 ish minute meals check out the site to find vegan ideas or other quick main course meals! Your talents will bubble over with all the ideas you come up with!

Have a great day and remember to serve your family and others with zeal!

What God puts in the garden is good!

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).

Daniel 1 ESV,KJV – Daniel Taken to Babylon – In the third – Bible Gateway

Mayo Free Chickpea Salad Recipe

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.

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

2 Corinthians 10 ESV – Paul Defends His Ministry – I, Paul, – Bible Gateway

2. Plan Sufficiently

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!

I’d be happy to coach you through your doctor supervised program, too! Locally I have one to suggest for best results! Contact me here: Mysty Pfeffer Wellness Coaching – Georgetown, OH (clientsecure.me)

Have you ever gone on vacation and completely derailed your healthy eating habits? If you have, you are not alone! We’re talking about derailing to detox today, so we can get back on track.

Derailing happens to all of us, and it’s not a bad thing. It’s actually freeing to taste the scoop of ice cream we’ve been avoiding due to joint and muscles aches. Or to accept the side of fries with our burger as we did when we were living the American dream.

We are enjoying our free time. Celebrating with family and getting the rest God designed us to take when we go on vacation.

What Derailing Looks Like Biblically

It reminds me of the Feast of Booths in the Bible. God commanded a period of seven days to gather in booths each year so Israel could worship Him and rest as they enjoyed the fruit of their harvest. Of course, their derailing, or in this case, feasting, did not consist of fried foods or ice cream.

“On the fifteenth day of the seventh month, when you have gathered in the produce of the land, you shall celebrate the feast of the Lord seven days. On the first day shall be a solemn rest, and on the eighth day shall be a solemn rest. And you shall take on the first day the fruit of splendid trees, branches of palm trees and boughs of leafy trees and willows of the brook, and you shall rejoice before the Lord your God seven days. You shall celebrate it as a feast to the Lord for seven days in the year. It is a statute forever throughout your generations; you shall celebrate it in the seventh month. (Leviticus 23:39-41)

Leviticus 23 ESV – Feasts of the LORD – The LORD spoke to – Bible Gateway

They didn’t have to detox from chemicals in their food or inflammatory markers that get set off with preservatives and additives though! There were no dyes or altered forms of seed oils, either. The toxic ultra-processed boxed items we consume on vacation poorly resemble the fruit of the land they enjoyed.

However, the ideas of rest, celebration, worship, and enjoyment for seven days stands! And so can we. We can get back to the produce of our land and begin a 7-day detox right from the garden!

A Simple 7 Day Detox Plan for Healthy People —Not Taking Medication

Now, you know the usual disclaimer here: This is NOT a diet plan for you, and you MUST listen to your doctor or dietician’s advice about meal planning. Especially if you are on medication to lower your blood sugar or blood pressure.

By detoxing for 7 days, we healthy individuals are simply eating vegetables, nuts, beans, and a small amount of fruit for our meals, with plenty of water. Organic extra virgin olive oil, in small amounts for a dressing, is beneficial with all its polyphenols and healthy fat, too! There is no snacking between meals for a detox, nor is there sugar, corn, or potato chips.

If this sounds close to a vegan detox plan, it is. . .without the sugar or ultra-processed, packaged, franken food a few of them eat. And we can take encouragement because people all over the world eat the produce of the land, safely, every single day, while suffering no ill effects.

There is ZERO artificial sweeteners, colorings, additives, or flavorings. Also, zero diet anything, fried anything, or sugar of any kind. Did I say, “No sugar’ again? Yes, I sure did! I’m thinking excess sugar gets most of us into more trouble with inflammation than any other substance.

It’s black tea, black coffee, herbal teas, lemon water, and one of my favorites: A Derailing to Detox Smoothie

Derail to Detox Summary

Friend, first of all I hope you enjoyed your vacation without guilt or shame! I pray God restored you with much needed rest and you had a chance to thank Him for all of His goodness! I also hope this little seven-day idea of healthy eating is doable for you as you imagine your own recipes forming with exploration through the farmer’s markets, grocery produce sections, or maybe even, your own back yard. The Highlights are:

• *Consult your doctor or dietician for your individual caloric/nutritional needs with healthy eating*
• General ideas for nutritional needs are also available for healthy individuals (not taking medication) at Calorie Calculator
• Enjoy vegetables cooked or raw
• Enjoy fruit cooked or raw
• Drink plenty of water
• Enjoy herbal teas, black coffee or tea
• Enjoy beans, legumes, nuts, and seeds
• No eating between meals
• No sugar, artificial sweeteners, additives, dies, flavorings, fried foods, or preservatives
• Take your usual multivitamin or supplements

It’s not a meal plan, but it’s a beautiful gift of good ideas from God’s garden to turn us from derailing to detox. I hope it has been helpful to open our eyes to proper feasting and fasting in a healthy, biblical kind of way. If you need further encouragement or recipe ideas check out the blog!

There are plenty! Here are three to get you started:

Black Bean & Bok Choy Soup

Almond & Chia Crackers

Coconut Pecan Prune Bars

Also, if you are looking for help changing lifestyle or behaviors let me know!

If you’re looking for a little take-along snack with your morning smoothie or egg, this ultimate breakfast cookie will help. It’s nutrient dense with pumpkin seeds, walnuts quinoa, and whole grain. It’s also low in sugar, which is tolerable to those who have completed their sugar fast to remove its sweet desire from the pallet.

There are studies to prove you can retrain your taste buds to remove excess salt and sugar. (1)

Keeping sugar at a minimum in our diet for optimal health, is the goal here. We want whole food, all the time! And giving up those highly processed items without nutrients, is a start to better health.

Plus, you can choose if you want to go with baker’s honey (17 grams of sugar per tablespoon and 60 calories) or cane sugar, which has 13 grams per tablespoon. Using 2 tablespoons of honey in this recipe keeps the sugar less than 1 teaspoon per cookie.

Remember, the American Heart Association recommends less than 6 teaspoons of sugar per day to minimize heart disease risks! The American Cancer Society also recommends a low sugar and decreased intake of processed food. (1) So, making our own items and having complete control of the ingredients in them, helps us stay within range.

Exercising portion control is still a must here, as well. Just because they are healthy doesn’t mean we can eat the entire batch!

Practicing intentional eating and making healthy, purposeful choices alongside this cookie to attain fullness is doable.

Good Land

When we look around at all the things available to us in our markets and our farmland, we can see how the Lord has given us good land. I feel a small piece of the promise for Israel came true for Americans too, so many years ago. As they sought freedom to worship in a better land, on the Mayflower and her sister ships, they arrived at a land of plenty.

And they took in their hands some of the fruit of the land and brought it down to us, and brought us word again and said, ‘It is a good land that the Lord our God is giving us.’

Deuteronomy 1:25

Enjoy your good land today, my friend! And while you’re at it, try this ultimate breakfast cookie to get you started! I am here for you, if you need a RN health and wellness coach to guide your through healthier lifestyle changes. Book a consultation here!

I hope you enjoy these ultimate breakfast cookies! if you’re looking for more cookie recipes check out these Vegan Cookies and Low Sugar Lemon Cookies.

References:

May CE, Dus M. Confection Confusion: Interplay Between Diet, Taste, and Nutrition. Trends Endocrinol Metab. 2021 Feb;32(2):95-105. doi: 10.1016/j.tem.2020.11.011. Epub 2020 Dec 28. PMID: 33384209; PMCID: PMC8021035.

If you are looking for a delicious and healthy dish to power up your energy, try this Turmeric & Pumpkin Power Bowl!

I think if I were only given three food items and water to live off of for the rest of my life, I’d choose quinoa, fish, and greens.

I’m curious, what would you choose?

This combination of turmeric, mushrooms, pumpkin seeds, and pecans are so delicious and nutritious you can eat it as a light evening meal all by itself. That makes it perfect for all my vegan friends who are eating plant based.

However, if you’re like me and you believe everything God mentions for food in the bible is good for eating, you can top your turmeric and pumpkin power bowl with eggs, chicken, or beef! Plus, the benefits of this tasty dish are amazing!

Benefits of Turmeric & Pumpkin Energy

Bowl

The turmeric in this dish is fresh ground from the root, you can order is from places like Etsy, Azure Standard, or ask your local grocery store if they will order it for you. Trust me, there is a difference in flavor! My husband will not eat anything with ground turmeric spice, but he never says a word when I use fresh.

According to a Cleveland Clinic public article, turmeric is well known for the following benefits:

• Reducing inflammation and the pain that goes along with it
• Improving memory
• Fighting cancer by reducing harmful free radicals
• Helping to fight depression
• Lowers the risk of heart disease

The benefits of pumpkin seeds are pretty impressive too! They are loaded with vitamin and minerals like magnesium, vitamin E, and carotenoids. All of which contribute to improving fertility in men, as well as fighting cancer and heart disease.

Quiona and Pecans are adding extra benefits like protein and more antioxidants to improve skin and hair, slow aging, and boost blood vessels. Don’t let man-made items pull you away from God’s goodness. The evidence of his divine power is revealed in the things he made.

When Jacob and his family were in the midst of a famine, I assume they were living off pistachios, almonds, and honey. There were enough of these “choice fruits of the land” to exchange for what they needed most, grain!

Then their father Israel said to them, “If it must be so, then do this: take some of the choice fruits of the land in your bags, and carry a present down to the man, a little balm and a little honey, gum, myrrh, pistachio nuts, and almonds. 

Genesis 43:10-12 ESV – If we had not delayed, we would now – Bible Gateway

I pray you see the benefit of intentional eating when you prepare your family’s dishes tonight. You don’t have to settle for plain quinoa with salt and pepper. You can bump any dish up to a power bowl when you add these ingredients. Your taste buds will rave, your cells with rejoice, and you’ll get the energy you need to start or finish your day.

Turmeric & Pumpkin Power Bowl

I hope you enjoy this turmeric & pumpkin power bowl as much as I do! If you are looking for more ideas for healthy recipes check out the garden page! I am looking forward to simplifying health for you physically and spiritually. You can enjoy all the recipes and encouragement on this site for free and without annoying advertisements. If you need help with lifestyle ideas check out the workshops I offer!

References:

7 Health Benefits of Turmeric – Cleveland Clinic

Ros E. Health benefits of nut consumption. Nutrients. 2010 Jul;2(7):652-682. doi: 10.3390/nu2070652. Epub 2010 Jun 24. PMID: 22254047; PMCID: PMC3257681.

Fad diets come and go, but God’s plan for nutrition is trustworthy and stands the test of time. Despite all the confusion, you and I can trust Him and His Word for guidance. In all matters of spiritual and physical health, He will not steer His creation wrong.

Take protein sources for example. Good quality protein is essential for growth and development, pregnancy stages, as well as to maintain hormones, muscles, and bones. Although there are several competing theories demonizing one source over another, the simple truth for what is good is available in the bible.

Genesis 1:29 “And God said, ‘Behold, I have given you every plant yielding seed that is on the face of the earth, and every tree with seed in its fruit. You shall have them for food.”

Plants that yield seed for food are grains, beans, and legumes. When we consume these items in their fullness, they supply quality amino acids (the building blocks of protein) to meet our nutritional needs.

 Quinoa, a seed, and soybeans (a legume with all nine essential amnio acids), provide a complete protein source in a vegan (plant only) diet.

In order to meet complete protein nutrition in the plant-based diet, other grains and beans must be combined. In assessing the sources of protein intake in this case, please investigate the number of pesticides, fertilizers, and herbicides sprayed on these crops before ingesting them daily or giving them to your little ones.

The same is true for animal sources of protein. God told Noah after the flood,

“Every moving thing that lives shall be food for you. As I gave you green plants, I give you everything.” Genesis 9:3

We learn later through the covenants and ceremonial law, “every moving thing” is not bottom feeders, reptiles, or scavengers that clean up the dead bodies of other animals. (Leviticus 11) Nor is it anything that has its lifeblood still present.

Specific animals were listed in Leviticus for burnt offerings, as well as specific organs.  Duly noted is that with every animal sacrifice is also the firstfruits of grains. Whatever grain, organs, or meat is left on the altar, “Aaron and his sons shall eat” (Leviticus 6:16, 18, 26. 7:6,15,18. 8:31, 10:13-14)

Based on the biblical text, a clear picture of what is a healthy protein is established. As New Testament believers feel the freedom from “clean” and “unclean” restrictions placed on the people of Moses’ day, it is wise to note these items are not “spiritually” unclean for we are covered by the blood of Jesus.

However, they remain “physically” unclean as their flesh and fat absorbs today’s toxic chemicals, viruses, and pollution they consume.

Scientifically, protein quality is measured in various ways. A protein efficiency ratio, biological value, net protein utilization, and net digestibility corrected amino acid score are a few methods used to determine protein quality. (2)

None of these measures are 100% accurate or tell the whole story of what is taking place in the body. Therefore, considering all the measures in relation to the proteins listed below may help give a rough estimate of best sources.

Benefits of Quality Protein

Therefore, a quality protein is one that is easily digestible, has an adequate amount usable by the body, and helps a body grow and maintain muscles, bones, and hormones. My top picks for all of these qualities are:

1. Eggs
2. Salmon
3. Lean Beef
4. Quinoa
5. Almonds
6. Peas
7. Turkey
8. Milk/cottage Cheese
9. Lentils
10. Whole Grains

You can find a general protein nutrition requirement at Protein Calculator.net

If you need some recipes with quality protein, take a look at the blog. I’m here to serve you if you need coaching too!

Reference:

The Holy Bible, ESV, 2016

Hoffman JR, Falvo MJ. Protein – Which is Best? J Sports Sci Med. 2004 Sep 1;3(3):118-30. PMID: 24482589; PMCID: PMC3905294.

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

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

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

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

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

Train up a child in the way he should go;

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

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

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

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

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

I look forward to serving you! God bless.

Are you looking for an easy breakfast that will keep you full all morning? Look no further! Here is a loaded blueberry & quinoa oatmeal you can enjoy quickly. Cooking grains or seeds like quinoa (that act like a grain) ahead of time for the week makes a meal ready in less than five minutes. It’s also healthy, filling, and delicious!

I’ve been a huge fan of quinoa for many years and use it instead of rice or pasta in most of the dishes I make. This makes sense to me because I’m not a big fan of either of those sticky starches. Quinoa, on the other hand, doesn’t have the same stickiness, it’s dry and fluffy, yet slightly on the crunchy side. It’s my kind of filler for any side dish or main dish. Plus, it’s loaded with good nutrition!

Benefits of Blueberry & Quinoa Oatmeal

As my vegan friends are aware, quinoa contains all the essential amino acids necessary to make it a complete protein. It is also rich in fiber, magnesium, potassium, zinc, choline, and betaine. It is higher in natural vitamin E and folate than any other grain-like breakfast dish. And combined with oats it provides a decent amount of calcium.

Take comfort knowing this is a wonderful gluten-free alternative for people with celiac disease, while it also provides a strong amount of protein for my vegan friends. It’s a win-win for us meat eaters too, because the way this bad boy feeds the good gut bacteria is phenomenal. It works as a prebiotic by supplying bioactive peptides and polysaccharides. During an in vitro study, dietary fractions of quinoa showed anticancer activity, bile acid binding, and radical scavenging activity. (1)

If you’re looking to improve your heart health, you’ll be happy to know, quinoa combined with oats doubles the cholesterol lowering impact of this breakfast bowl too. Don’t you love another good reason to eat well? A regular intake of blueberries and their anthocyanins help reduce the risk of cardiovascular disease, type 2 diabetes, improve weight maintenance and neuroprotection. (2)

The walnuts are heart protective and rich in omega 3 fatty acids, while pumpkin seeds are known to help lower LDL cholesterol in animal studies, and breast cancer in others. (3, 4). The additional benefits of these nuts and seeds make this loaded blueberry & quinoa oatmeal bowl a very nutritious option for breakfast. There is no better way to experience contentment than resting in the knowledge God has always had a plan for our good health!

Devotion

“The counsel of the Lord stands forever,

    the plans of his heart to all generations.”

Psalm 33:10-12 ESV – The LORD brings the counsel of the – Bible Gateway

Yes! His counsel stands forever, and the plans of his heart are clear! His Word assures you and I He is for us and not against us. Over and over, we see in the bible two clear things:

1. His love endures forever, and

2. He loves righteousness and justice..

The psalmist says, “the earth is full of the steadfast love of the Lord”. He proved it by becoming a man and dying on the cross for you and me. And he proves it daily in the gift of healing through His gardens around the world. He is worthy of praise!

I thank you for spending time with me today and taking a look at the perfect plans of our Creator in the garden and in the hope of His mighty love!

Remember, if you need wellness coaching, I am available to help just contact me here: on my wellness package page . You can find other recipes for quinoa here: Sweet & Spicy Chicken Zucchini Quinoa Bowl, Power Quinoa & Cucumber Salad

May He bless you and keep you this day and every day!

References:

(1) Zeyneb, H., Pei, H., Cao, X., Wang, Y., Win, Y., & Gong, L. (2021). In vitro study of the effect of quinoa and quinoa polysaccharides on human gut microbiota. Food science & nutrition, 9(10), 5735–5745. https://doi.org/10.1002/fsn3.2540

(2) Kalt, W., Cassidy, A., Howard, L. R., Krikorian, R., Stull, A. J., Tremblay, F., & Zamora-Ros, R. (2020). Recent Research on the Health Benefits of Blueberries and Their Anthocyanins. Advances in nutrition (Bethesda, Md.), 11(2), 224–236. https://doi.org/10.1093/advances/nmz065

(3) Abuelgassim, A. O., & Al-showayman, S. I. (2011). The effect of pumpkin (Cucurbita pepo L) seeds and L-arginine supplementation on serum lipid concentrations in atherogenic rats. African journal of traditional, complementary, and alternative medicines : AJTCAM, 9(1), 131–137. https://doi.org/10.4314/ajtcam.v9i1.18