The High Protein, Fresh-Milled Einkorn Banana Bread came about because this health coach has a really hard time with the texture of pea protein powder! So, if you do too, your’re in the right place!

Today, I’m using Orgain’s Organic protein powder with 50 Superfoods. It has 21 grams of plant protein and 1 billion probiotics. But get this, I got away with using only 1/2 cup of sugar for the entire loaf. You’ll also be happy to know this Einkorn Banana Bread is kid tested and mother approved!

My grandson Charlie ate three pieces yesterday! Since its low in sugar, and high in fiber and protein, this makes a terrific and delicious on-the-go breakfast for kids!

Just know it’s hard to calculate this with the recipe maker below because it does not recognize fresh-milled grains or the protein powder I use. I’ve tried to adjust the protein content based on the Orgain label, but it’s not wanting to change the amount of protein to the appropriate range in the recipe. Nor does it cognize Einkorn wheat.

So, based on the fresh-milled flour nutrition calculator from grainsinsmallplaces.net it’s higher in protein per slice. Plus, all the lovely B vitamins in the bran and germ of the wheat berries is present. Yay!

High Protein Fresh-Milled Einkorn Recipe Benefits and Drawbacks

1. It is a Highly Dense food, meaning high in carbs and calories, which makes it perfect for children on the go who need to start their day with plenty of macros for their growing brains. Does it mean the same thing for the menopausal, sedentary woman. . . uh, NO! We need to watch our carbs and calories. If we’re going to be busy all day and need this for a boost, it’s great. If we’re going to be sitting most of the day, then take caution. The second recipe that adds sunflower seeds, pumpkin seeds, and walnuts is even more nutrient dense!
2. Einkorn fresh-milled wheat is 14% protein and it’s high in B vitamins which are essential for brain function and energy. It has a good amount of magnesium, potassium, and zinc that support bone health, muscle strength, and the immune system. It also has antioxidants to help fight disease and is easier to digest than modern wheat varieties.
3. The Orgain Protein powder provides 42 grams of protein in the recipe, plus vitamins and minerals. It is a plant-based protein (primarily pea protein –so if you have an allergy you may want to use a whey protein powder instead.

All in all, God provides a delicious and nutritious grain for us to enjoy, and man has managed to provide a combination of peas and beans to make us an extra protein powder. It makes a decently moist loaf that is lower in sugar and enjoyable for a quick breakfast. Plus, when the bananas are gone, you can substitute 3 cups of shredded zucchini in its place, it’s just as delicious!

If you try the recipe let me know how your family like it!

I am here for you and have any questions about health coaching. There are plenty of recipes here, too! So, look around.

Have a blessed day,

Mysty

What better way to increase protein and fiber than with Fresh-milled grains and cottage cheese pancakes! Yep, the latest craze is sweeping the nation and bursting with new ways to feed our families in a healthier way, and I LOVE it!

It’s clean whole food that is kid friendly and belly pleasing in an exciting way! I paired these pancakes with some Jones Chicken Sausage links, that are full of wholesome spices, and ZERO Msg, nitrates, or nitrites. . . enjoying a more power packed protein breakfast

This recipe makes 12 small pancakes which serves 4 people about 3 cakes giving them 9.5 grams of protein per serving. Added with the sausage links you have 10 more grams of protein. Fresh-milled grains are famous for retaining their abundance of B vitamins, so you’ll be doing your family a favor in that area. Plus, serving your favorite fresh fruit with this meal adds vitamin C, fiber, and more nutrients.

Don’t you love how God’s goodness in fresh-milled grains and His design for perfect forms of protein are available to us in our local grocery stores?! When we look beyond the physical presence of things to see our divine Designer and Provider, we can live grateful and productive lives!

Devotion

You visit the earth and water it;
    you greatly enrich it;
the river of God is full of water;
    you provide their grain,
    for so you have prepared it.
 You water its furrows abundantly,
    settling its ridges,
softening it with showers,
    and blessing its growth.
 You crown the year with your bounty;
    your wagon tracks overflow with abundance.
 The pastures of the wilderness overflow,
    the hills gird themselves with joy,
 the meadows clothe themselves with flocks,
    the valleys deck themselves with grain,
    they shout and sing together for joy.

Psalm 65 ESV – O God of Our Salvation – To the – Bible Gateway

God enriches the earth and fills it. He waters it in His timing, and it overflows. There is joy in embracing and consuming the items He provides! Nature is a glorious presentation of meadows and valleys decking themselves with abundance and shouting together for joy.

It reminds me of Jesus talking to his followers about not worrying. He says, “Consider the lilies, how they grow: they neither toil nor spin, yet I tell you, even Solomon in all his glory was not arrayed like one of these. But if God so clothes the grass, which is alive in the field today, and tomorrow is thrown into the oven, how much more will he clothe you, O you of little faith! And do not seek what you are to eat and what you are to drink, nor be worried.  For all the nations of the world seek after these things, and your Father knows that you need them.  Instead, seek his kingdom, and these things will be added to you. (Luke 12:27-31)

How much more will our joy be complete when we embrace His loving kindness, His provision, His powerful life altering Word moving and changing our lives for the better?

The physical and spiritual value of our faith is a worthy pursuit. I pray you find both joy and peace in them today!

Fresh-Milled Cottage Cheese Pancakes Recipe

The great thing about these pancakes is the kids don’t know they are high protein, whole grain! They cook up like the thin pancakes they are used to! Another fun fact, they can made in batches and frozen for later use.

I hope you enjoy this fresh-milled cottage cheese pancake recipe and share it with your family and friends. If you are looking for a gluten-free version just substitute the fresh-milled flour with fresh ground flax and almond flour, or your favorite gluten free flour! I have some more ideas in this pancake post!

Have a great day!

Mysty

Simplify Health Faithfully!

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

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

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

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

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

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

Basic Muffin Mix with Carrots & Walnuts

Basic Muffin Mix Sweetener

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Benefits of Pumpkin Pecan

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

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

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

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

    and I am saved from my enemies.

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

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

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

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

I look forward to serving you.

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

Benefits of Low Acid Pizza

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

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

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

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

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

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

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

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

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

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

Benefits of Fresh-Milled Lemon Cake Roll with Spelt

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

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

God bless!

References:

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

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

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

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

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

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

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

Train up a child in the way he should go;

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

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

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

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

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

I look forward to serving you! God bless.