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.
Thanks for stopping by and checking out the health tips and recipes! Share it with a friend if it is helpful!
God bless you!
Raspberry Millet Breakfast Bars
A wheat and gluten free raspberry millet breakfast bar is an easy addition to my weekly meal planning. And my friend, you know, optimal health is all about the planning!
Intentional eating, thinking, praying, and moving are the keynotes of optimal health. One way you and I can start this lifestyle by embracing some whole grain flours that are nutrient dense, filling, tasty, and gluten free.
Even if you don’t have a wheat sensitivity, these breakfast bars are a good idea because there is no refined white flour or sugar. They are made with whole grain and maple syrup (how much you use is up to you).
Benefits of Raspberry Millet Breakfast Bars
Millet is cheap, easy to mill with a Nutribullet blender (or other high powered straight blade blender), and it’s full of good B vitamins! The mineral composition per 100 grams is not bad either!
The antioxidants in raspberries are helpful in reducing reactive oxygen species destroying blood vessels and myelin sheaths of nerve cells. Damaged nerves lead to neurodegenerative diseases like Alzheimer’s and Parkinsons. (1)
They are also thought to keep lipid levels and blood sugar under control. Like most fruit, raspberries are rich in fiber, vitamin C and has a trace amount of minerals.
It’s a pretty exciting day when you and I can enjoy the taste of fruit while also keeping diseases at bay. God’s perfect design is unparallelled!
Combine this lovely fruit with protein and fiber rich grains like oats and millet and you have a well-rounded breakfast bar. What God puts in the garden is good!
Blessed is everyone who fears the Lord, who walks in his ways! You shall eat the fruit of the labor of your hands; you shall be blessed, and it shall be well with you.
1/2 Cup Almond Flour (optional, substitute oat or more millet)
2 Tbsp Arrowroot Flour
1/2 tsp xanthan gum
2 Tbsp flaxseed (milled)
Raspberry Filling
1 cup Raspberries
3 Prunes
3 Dates
1 Tbsp Maple Syrup
Combine all the wet ingredients into a bowl and mix well.
Add the dry ingredients and combine until well blended and a dough forms.
Divide the dough in half. In a 9×9 lightly oiled baking dish place half of the dough onto the bottom and spread until the bottom is covered. Set the rest of the dough aside until your filling is ready.
Raspberry Filling
Place the cup of raspberries in a saucepan and add the dates, prunes, and maple syrup. You can use fresh or frozen–but keep the heat low to slowly draw out the liquid in the fruit, I did not add water.
About 10 minutes and you have the fruit soft and ready to puree with the seeds in a Bullet blender. The flat blade will pulverize the seeds and will work like a thickening agent for the fruit filling.
Place the filling over the 9×9 inch baking dish of prepared dough. Spread it evenly across the dough. Take the remaining dough and dollop it in small balls over the filling. They will form a crust as they bake together.
Bake at 350 degrees for 20 minutes or until light brown.
I hope you enjoy these raspberry millet breakfast bars! There are plenty of more breakfast ideas on the blog too, if you are interested!
Enjoy!
References:
Hu B, Shi Y, Lu C, Chen H, Zeng Y, Deng J, Zhang L, Lin Q, Li W, Chen Y, Zhong F, Xia X. Raspberry polyphenols alleviate neurodegenerative diseases: through gut microbiota and ROS signals. Food Funct. 2023 Aug 29;14(17):7760-7779. doi: 10.1039/d3fo01835k. PMID: 37555470.
Colorful Cauliflower/Carrot Frittata
I’m always on the lookout for easy breakfasts and a colorful cauliflower/carrot frittata fits the bill. It’s simple, delicious, and lasts several days in the fridge. The good news for my low carb and gluten free friends is it fits into their eating patterns, too!
Although serving it with some slices of No Knead Bread or adding some quinoa would make it just perfectly fiber-filled for me!
The cauliflower and carrots are going to provide vitamins, and minerals, while using left over ground meat, salmon, or chicken adds extra protein. You and I need the protein to start our day, so we feel full longer and utilize the amnio acids to restore and repair our cells.
This particular dish just happens to be lower in carbs too. However, I’m already thinking it needs a half a cup of cooked quinoa to provide extra fiber and nutrients.
What God puts in the garden is good! I love sampling all the goodies he has to offer and sharing them with you.
You know, an interesting thing I notice about God by reading scripture is He is always testing us. I guess that is why He places us in situations that provide luxurious food, overabundance, and opportunity. He wants to see how we respond.
Now the Passover, the feast of the Jews, was at hand. 5 Lifting up his eyes, then, and seeing that a large crowd was coming toward him, Jesus said to Philip, “Where are we to buy bread, so that these people may eat?” 6 He said this to test him, for he himself knew what he would do.
We see compassion for the crowds in Jesus’ words and actions. He is ready to feed 5000+ people with 5 loaves and two fish. Phillip responds like most of us do, blurting out how much money it would take to do this task.
Do you take comfort in God’s testing, knowing he has your best interest at heart? Every experience He takes us through brings us closer to Him. He is pretty awesome!
The colorful cauliflower/carrot frittata is proof of His divine nature in the things he makes, too!
I hope you enjoy it as much as my family did!
Colorful Cauliflower/Carrot Frittata
Colorful Cauliflower/Carrot Frittata
1 12 ounce Bag Cauliflower/Carrot (Blend Frozen Vegetables (thawed))
1 tsp Seasoning
1/2 Cup Cottage Cheese (Or Milk)
6 Eggs (Or 8 if you need more for the week)
1/4 Cup Parmesan Cheese
1/2 Cup Ground Beef (You can use chicken, turkey, sausage, salmon, or whatever you have left over from the night before. )
Preheat oven to 375
Place vegetables in a dish and season with your favorite seasonings. I like onion powder, or Redmond's salt seasoning.
Add the ground beef or leftover meat of your choice (salmon/chicken/chicken apple sausage work well too)
Combine the eggs and the cottage cheese in a separate bowl and mix well.
Pour over the vegetables and bake at 375 for about 20 minutes or until eggs are done.
Top with the parmesan cheese and serve!
As you can see this recipe is very low carb and low fiber, so I would add a cup of quinoa or serve it with a slice of whole grain bread!
Gluten Free Date Nut Bars
Breakfast ideas with a good amount of protein and fiber, and not too much sugar is hard to find. Thankfully, these gluten free date nut bars will help fill the void!
When you and I use alternate whole grains to make our breakfast bars we are stretching our baking muscles and ready to serve! Now, if your loved one is also nut free, I’m sure you’ll skip the walnuts I add to this recipe. However, using sunflower seeds in their place will provide some good vitamin E and selenium!
So, there are always options!
The good thing about these date nut bars is there are 5 grams of protein and 4 grams of fiber in each bar. Fresh-milled millet also contains a decent amount of magnesium (106mg/100grams). There is 2.5mg of iron, 55mg biotin, 20.8 niacin, and 23 grams of selenium in 100grams. So, these bars are rich in nutrients that are not on a standard nutrition label.
You and I can feel good about that!
However, there is also just over 2 teaspoons of sugar. Although we can always adjust the maple syrup to our tastes. I use 1 tablespoon when I make them for myself, but my hubby likes things a little sweeter and since I made these for him to take to work, he gets what he likes.
As long as he is getting the fiber, protein, and nutrients alongside the sweetness, I don’t feel too bad. I’m just hoping homemade treats keep him out of the snack machines and all the ultra-processed junk he likes!
God’s garden is so much better taste wise and nutrition wise. He makes everything for our good and His glory!
The hubby is in agreement on this fact.
Devotion
He compels us with the Holy Spirit to seek Him and His provision, rather than the things of the world. In Luke 14 Jesus tells the story of the great banquet while reclining at the Pharisee’s table. He basically says don’t just invite friends and neighbors who can return the favor but go out and invite the poor and lame who may never have the resources to do the same for you.
At the great banquet in heaven Jesus invites everyone. However, we also see in this chapter many people have excuses not to come. He goes on to say, “Compel people to come in so my house may be filled.” (vs.23)
Compel is to necessitate, drive to, constrained as through a channel. The late Charles Spurgeon says, “Little by little as we are transformed into the image of Christ, we increasingly desire to follow him.”
And the master said to the servant, ‘Go out to the highways and hedges and compel people to come in, that my house may be filled.
Oh, how our choices today to follow and be whole in Christ Jesus spiritually parallel our choices from the garden to sustain and nourish our bodies. There is plenty of goodness and room for more. So, the next time I think about my daily banquet, I’m going to start asking myself some questions.
Where has Jesus compelled me to minister?
Am I listening to His call or am I providing excuses as to why I prefer to feast on the world’s offerings?
We’ll see. A little self-examination each day, alongside God’s Word, may be just what I need for true contentment.
Place the dates and water in a saucepan on the stove and heat on low.
Meanwhile, combine the softened butter, oil, slurp, and egg in a mixing bowl.
Add the ground millet, oats, arrowroot flour, and xanthan gum.
Combine until well mixed then divide the dough into two halves. Place half of the dough into a lightly oiled 9×9 inch baking dish and spread out until it covers the bottom. Set the other half to the side.
Blend the dates and water in a blender until there is a nice puree. Spread it over the dough in the 9×9 pan.
Take the remaining dough and place small balls of it across the filling, Don't worry, they will bake together and form a crust. Top with walnuts and bake at 350 for about 20 minutes.
You have a great day and enjoy your weekend!
I am here for you and cheering you on!
Oatmeal Cream Roll Cake
I am making a low sugar oatmeal cream roll cake during the 28 Day sugar fast because my handsome hubby likes his sweets. After all, he did not agree to do this fast with me. Since he is not on the lower sugar plan at this time, I thought maybe I can give him a lower sugar version to get his sugar intake down a bit.
Hey! You do what you have to do, right?
I can’t leave him out there during Valentine’s Week without some extra attention. Since I’ve received two pictures of him eating sweets this week from vending machines, it’s time to take action!
Poor guy, he can’t get away with anything, LOL.
The recipe comes from my desire to make a healthier version of the famous oatmeal cream pie that has too much sugar (25 grams per cookie verses 8 grams per slice of our cake), additives, dyes, and flavorings. We really just don’t need it to make our oatmeal cream roll cake a tasty dessert!
In addition to NONE of the bad stuff, you’ll find this recipe is also easy and versatile. I bet you can make little cake rounds with it and create your own cream pie! I chose to make a cake roll because it’s easy to cut and store in the fridge and he can have a slice after dinner or for breakfast.
Benefits of Oatmeal Cream Roll Cake
First of all, the most benefit of this cake is the lower sugar content. Most roll cakes call for a cup of sugar, this one has 1/4 cup of sugar, a tablespoon of molasses for color, and 1/8 teaspoon of pure stevia (no xylitol or alcohol sugars). Plus, it has apple sauce for moisture and sweetness.
Oats are a good source of B vitamins, protein, and fiber. So, they contribute to fullness and satiety. The beta glucan fiber content binds to waste products and moves it out of the body while also feeding our good gut microbes. A plus for all of us looking for ways to reduce cholesterol naturally. (1)
They also contain antioxidants like avenanthramides that help us produce nitric oxide and lower blood pressure, while maintaining blood vessels. Oats also contain minerals like manganese, zinc, and magnesium which are vital for heart, muscle, bone, and neurological health.
If you really like oats and their benefits, here are some other oat recipes on my blog you may enjoy!
Devotion
What God puts in the garden is good, my friend! I am always impressed by His divine nature revealed in His creation. Sharing the beauty of His design for healing in the benefits of the grains, nuts, seeds, vegetables, proteins, and fruits He created is sheer joy!
By this we know love, that he laid down his life for us, and we ought to lay down our lives for the brothers. But if anyone has the world’s goods and sees his brother in need, yet closes his heart against him, how does God’s love abide in him? Little children, let us not love in word or talk but in deed and in truth.
I love how we are given an example to open our hearts and give to others in need. The needs for our neighbors, friends, children, and adults within our community are great! Many are spiritually poor and starving for the truth you and I hold and treasure.
They are also looking for easier ways to feed their families healthy meals that nourish and sustain their bodies. God provides both, and you and I are called to share that love with our gifts, talents, and abilities. Therefore, I hope you enjoy this oatmeal cream roll cake as small gesture of appreciation for you visiting the site!
Oatmeal Cream Roll Cake
Oatmeal Cream Roll Cake
1/2 Cup Oats (Gournd)
1/2 Cup Whole Wheat Flour
1/4 Cup Sugar
1/8 Tsp Pure Stevia or Monk fruit (This is less than 1/8 tsp)
1 Tbsp Molasses
1 tsp Baking soda
3 Eggs
1/2 tsp salt (optional)
2 tsp Cinnamon
2/3 Cup Apple Sauce
Cream Filling
1 Cup Heavy Cream
1 Tbsp Powdered Sugar
1/2 tsp Vanilla
Preheat oven to 375 degrees
Combine all the dry ingredients in a bowl and mix well.
Add the eggs and applesauce mix well.
Lightly grease a small cookie sheet or jelly roll pan with butter or oil, place parchment paper over that and lightly grease again.
Pour the batter onto the pan and spread out evenly, tapping the pan on the counter to remove air bubbles.
Bake for 10 minutes.
Remove and carefully place on non terry cloth dish towel sprinkled with powdered sugar.
Fold the towel over the cake and gently roll end to other end and place it in the freezer for 20 minutes.
Cream filling
While the cake is cooling, whip your cream, vanilla, and sugar until light and fluffy.
Set it in the fridge until the cake is completely cooled.
When the cake is cooled, gently unroll and place the filling over the cake and gently roll again end to end. You can leave this cake on the towel and roll it up again and store it in a Ziplock bag, that way the plastic is not in contact with your food. Otherwise, if your plastic wrap is BPA free and you want to use plastic, it will store well that way too.
You can also make this gluten free by substituting the flour for 3/4 cup ground oats and 1/4 cup arrowroot flour or tapioca flour. You can also add 1/2 tsp xanthan gum. It’s delicious this way, too, so the hubby says!
If you enjoy this oatmeal cream roll cake leave me a review by clicking the stars! I am always looking for ways to help my family enjoy life and be healthier, I pray your family is blessed by this too!
Paudel D, Dhungana B, Caffe M, Krishnan P. A Review of Health-Beneficial Properties of Oats. Foods. 2021 Oct 26;10(11):2591. doi: 10.3390/foods10112591. PMID: 34828872; PMCID: PMC8625765.
Energy Bars- Copycat Kind Bars
I did not come up with this idea, but I love it! I am naming this energy bar a copycat kind bar because it reminds me of a kind bar, taste and texture wise. I also changed the nuts and seeds in the original recipe to the ones I prefer!
You be sure to do the same and make it your own! You and I can all thank the lovely German lady on YouTube, Lena, (from Sweet and Healthy) who made these little rounds and called them cookies.
Trust me, they are not cookies!
But they are simple to prepare, low in natural sugar (honey), and full of protein and yumminess! She has many ideas, and they are all low in natural sugar.
The only reason I am posting this as a recipe here is so I can calculate my nuts and seeds of choice in the recipe plugin and see the macronutrients available in these energy bars.
Each energy bar round has 10 grams of protein, 4 grams of fiber, and only 2 grams of natural sugar.
Benefits of Energy Bars
Nuts and seeds are rich in heart healthy fats! They are good sources of protein and fiber, too!
Not only that, but nuts and seeds in these bars provide good source of vitamin E, some B vitamins, magnesium, potassium, selenium, and zinc.
They help us feel satisfied after a nice salad, keep us feeling full longer, and have just enough sweetness to feel like an indulgence!
Can you imagine drizzling some honey and salt over the top? Or maybe, adding dark chocolate chips?
There are so many ways to make them your own! Have fun experimenting with them!
Energy Bars–Copycat Kind Bars
1 Cup Raw peanuts
2 tbsp Pumpkin Seeds (hulled)
2 tbsp Hemp Seed Hearts
2 tbsp Sesame Seeds
2 tbsp chia seeds
2 tbsp walnuts
2 tbsp sunflower seeds
1 egg
1 tbsp honey
Mix all the ingredients together in a bowl and place into a round cookie cutter onto a cookie sheet.
Bake at 350 degrees for 15 minutes or until golden brown.
My son, eat honey, for it is good, and the drippings of the honeycomb are sweet to your taste.
A delightful theme I see in Ezra is even during the dark reign of sin’s captivity and punishment, the hand of the God is on us. Are you like me, and sometimes wonder how much of the circumstances you are experiencing are of your own creation?
In my teenage years and early adulthood much of my confusion, pride, pain, and lack of solid relationship was born out of my own rebellion. Dark, ominous thoughts, and self-loathing lingered through those early years.
Much like Israel emerging out of seventy years of captivity, my own darkness began to finally abate at nineteen. I wonder in awe sometimes at how the hand of God was all over me during that time and it brings me to tears to see the parallel in Israel’s history.
Please join me this week as we read the book of Ezra and see how the hand of God is on him and his people as the exiles, whom Nebuchadnezzar the king of Babylon had carried captive to Babylonia, return to Jerusalem.
In the first year of Cyrus king of Persia, that the word of the LORD by the mouth of Jeremiah might be fulfilled, the LORD stirred up the spirit of Cyrus to make a proclamation throughout the kingdom. (Ezra 1:1)
The proclamation is “Whoever is among you of all his people, may his God be with him, and let him go up to Jerusalem, which is in Judah, and rebuild the house of the LORD, the God of Israel. And let each survivor, in whatever place he sojourns, be assisted by the men of his place with silver and gold. (v3-4a)
Not only were they to be given money, manpower, and the animals to assist in the work of rebuilding the temple, ALL of the vessels of the house of the LORD that Nebuchadnezzar carried away will be returned.
How do you see God moving the heart of a pagan (nonbelieving) king in these verses?
King Cyrus decrees the God of heaven charged him to build a house at Jerusalem and return all the vessels of the temple. I see God moving heaven and earth in perfect harmony as he orchestrates kings to do his bidding for His purpose and His glory.
The exodus, the end of slavery, the growing legacy of David and Israel’s rise and fall, all play a part in reflecting His power and holiness. Knowing God moves in a mighty way helps my faith stay strong when things happen that I don’t understand.
Most importantly, I also see what the enemy takes, God will restore.
The pain of arguing and fighting, and the insecurity poverty wrecks in a home to the point of total rebellion, is no match for the love he is capable of showering over every situation to reach those He loves.
What area of your life can you look back on and see the hand of God there guiding you? Take a moment to thank Him and if you haven’t yet, maybe ask Him to restore the peace, the harmony, and the contentment you once knew, or maybe never knew.
Ezra-The Scribe and Rebuilding of the Altar
Ezra is a scribe skilled in the law of Moses, that the LORD, the God of Israel, had given, and the king granted him all that he asked, for the hand of the LORD God was on him. (Ezra 7:6)
Now in the second year, after their coming to the house of God at Jerusalem, the Levites and kinsmen who came out of captivity appointed Levites to supervise the work.
As we readEzra 3:10 -13 take a moment to see and savor what true repentance and understanding looks like when a people remember how worshipping God wholly and completely used to be.
Please, write your thoughts about what the Holy Spirit is showing you in these verses in your journal and I’ll share mine below.
The children of Israel gathered to make sacrifices to honor God in the original place of the first temple Solomon built. As the people gathered to build the temple and stones were laid, the childhood memories of the first majestic temple come flooding into their hearts and minds.
They are overcome with such a mixed bag of emotions they are undone! Regret, shame, relief, redemption and awe of God roll up in their hearts and they dissolve into weeping messes.
Repentance works that way.
When past pain, heartache, and sin’s repercussions are behind us and a feeling of forgiveness and love emerge to wash all the shame away, we are left with tears of redemptive joy!
Jesus the cornerstone of the eternal temple will come a few hundred years later and establish a new place of worship. He creates the avenue of redemption through his life, death, and resurrection and restoration takes place in the temple of our body.
Glory to God for this amazing picture of grace and salvation.
Ezra 5-6 Opposition Abounds but God is Still Moving
We don’t know how much time elapsed but the governor of the outlying province and his associates saw the rebuilding of the temple and were threatened by the Jews’ prosperous work and convinced Artaxerxes they were wicked and rebellious.
So, he makes a decree to stop the work on the temple and the rebuilding of the city until the reign of Darius.
Zerubbabel and Jeshua began to rebuild again as letters to Darius are sent to search the royal archives and for the decree of Cyrus to rebuild the house of God in Jerusalem. Darius the king makes a simple decree:
Let the work on this house of God alone.
The cost is to be paid to these men in full and without delay from the royal revenue, the tribute of the province Beyond the River. May the God who has caused his name to dwell there overthrow any king or people who shall put out a hand to alter this, or to destroy the house of God. (Ezra 6: 7,8b,12)
What do you see happening in this passage of Ezra 5-6?
How do you respond when you face opposition to what God has called you to do?
Once again, God directs the heart of a king to provide authorization, approval, and funds to rebuild the place of worship. It is he who orchestrates the big picture and allows things to fall into place.
What would happen to the stress, worry, and dissatisfaction of our lives if we just trusted God with the big picture?
The cost of our redemption is paid in full by Jesus.
Whatever is needed to lift us spiritually comes in the form of a loving church family and a solid effort to read God’s Word daily. In the midst of this, the adversaries flee and ask for a blessing and prayer!
Ezra Sent to Teach the People
In Ezra chapter seven we see the repeated phrase “for the hand of the Lord his God was on him” (we also see it in the first person– “the hand of the Lord my God, was on me” and in the plural form—“the hand of our God on us”).
My friend Gayle uses this phrase often in natural conversation.
She can fall down and bruise her face and she’ll say, “The hand of the Lord kept me safe and I didn’t hurt myself severely.” Much like Ezra and his contemporaries, she sees the hand of God in her life.
She even lives in expectation of God’s hand upon her. What would that look like in your life?
As you and I read the letter of King Artaxerxes in Ezra chapter seven we see this beautiful truth all over it!
He makes a decree that anyone (the people in captivity) who wants to return to Jerusalem may go.
Ezra is taking the Law of God with him.
Silver and gold are supplied by the king and his counselors for the house of God.
The money will be used for worship and whatever else is required for the house of God.
Whatever is decreed by the God of heaven, let it be done in full for the house of God.
Ezra is given power to appoint judges and magistrates to enforce the Law of God.
Ezra is to teach those who do not know the Law.
Ezra says, “Blessed be the LORD, the God of our fathers, who put such a thing as this into the heart of the king, to beautify the house of the LORD that is in Jerusalem, and who extended to me his steadfast love before the king, his counselors, and before the king’s mighty officers. I took courage for the hand of the Lord my God was on me, and I gathered leading men from Israel to go with me.” (Ezra 7:27-28)
Now, the beauty of the bible is its authentic style and genuine portrayal of the character of God and the character of the people represented. Despite having the letter from the king giving him all authority to carry out the above tasks for God, Ezra was still afraid!
When you and I are given a task to do for God we can expect to meet opposition on every side and experience some fear. We can have the decree of salvation firmly tucked into our soul and still be ashamed to ask for help, too!
So, before we step out in faith, we can humble ourselves before our God to seek Him for a safe journey for ourselves, our children, and all our goods.
If we declare God’s hand upon our lives, we also have the freedom to walk in it!
As you read Ezra chapter eight this week look for the hand of God on his people and enjoy the same promise it carries into the lives of each and every Christ follower you know.
I am especially enjoying how to face the fear of a God given task in verses 21-23 and the action plan displayed by Ezra and the returning exiles to defeat fear.
What nuggets of truth in these verses can you hold onto and memorize for your next battle with fear?
Ezra Prays About Intermarriage and The People Confess
We understand from scripture that intermarriage with foreign wives led the Israelites away from God. In their worship, their daily lives, and how they treated one another. The order of repentance for them and for us is to confess and turn away from sin.
This sounds very harsh and contrary to God’s command to “honor the wife of your youth” and take care of the widows and fatherless”. But I don’t see God saying not to support them financially and give them what they need.
I see God pointing out the children of this union do not know him. They don’t even speak the language of their father’s people. Scripture is clear about Rahab the prostitute from Caanan, and Ruth the Moabite being accepted by God because they gave up their pagan ways and followed the One True God.
So maybe, when you and I read these chapters and the command to put away foreign wives and children we can read it through the understanding of God’s grace and goodness.
God does not turn his back on those who repent and have a sincere heart change. There is no evidence of this in the wives of the returning exiles or else they would be accepted by God. The influence and abominations of their unclean ways will continue to influence their husbands.
God says we can’t have two masters, or please both masters, because we will be led astray.
Since God sees all and knows all, His decision here is right and just.
How do theses passages speak to your heart today?
Is there someone in your life influencing your faith in God in a negative way?
How can you pray for rescue in this situation?
The Israeli survivors were still allowing the dark reign of sin to define who they were. The were embracing the culture’s ungodly ways and creating pain and heartache for their families in the process.
When I participate and approve of things contrary to God’s Word, I am doing the very same thing. God warns me not to do things or become deeply involved with events/people/ organizations that tempt me to forget Him.
This doesn’t mean I can’t associate with them, because I am to be in the world and not of the world. However, I don’t want my affections, personal goals, and identity to get so enamored with the world that I forget the good God whose hand is upon me at all times.
Find your own nuggets in the book this week, my friend! I pray if lifts you and carries you through all your questions and concerns! If you want more encouragement from Bible study check out the Daniel Overview, too!
