Almond chia crackers are easy to make and hard to resist. The good news is you don’t have to resist them, you can enjoy a few with hummus and veggies. Or maybe place them alongside your anti-inflammatory Mushroom Soup or Black Bean & Bok Choy Soup.
These almond and chia crackers are a part of a 7 Day Detox plan to reduce inflammation and nourish the cells. The best part is they are delicious and simple to prepare!
There are many varieties of this cracker at the grocery store and even some recipes on the internet. I like to read the labels in the store and come up with my own healthier version at home.
Benefits
I think the best benefit of these crackers is they can be easily incorporated into a low carbohydrate eating plan. Evidence is mounting across the healthcare spectrum, and in science, that lower carbohydrate eating alongside intermittent fasting (not eating between meals or after dinner) helps lower chronic disease.
According to one PubMed article, this eating pattern is helping many people lose weight and reduce insulin resistance. (1)
I like to explain it to my clients this way: Insulin resistance is when the muscle cells are not receptive to insulin moving glucose through the cell wall to be stored for energy. It’s connected to weight gain and prediabetes, among other chronic conditions.
Almond Chia Cracker Recipe
Almond & Chia Crackers
1 Cup Almond Flour
1 Tbsp. Chia Seeds
1/4 Cup Water
1/2 Tsp. Salt
Preheat oven to 350 Degrees.
Combine the flour and salt. Set it aside, and combine the chia seeds and water, let it set 10 minutes until gelled.
Combine the chia water with the flour and mix well. It will be sticky. Let it set a few minutes to soak up all the water.
Place between parchment paper and roll out into thin dough, less than 1/8th inch.
Remove the top layer of parchment paper and cut the dough into small squares.
Take the bottom parchment paper and place it on a cookie sheet. Bake for 20 minutes, flip over and bake another 20 minutes.
I hope you enjoy this low carbohydrate chia cracker recipe! It can be a part any anti-inflammatory eating plan. If you like it give it a rating and share it with a friend!
Take care and remember, what God puts in the garden is good!
Mysty
References:
Arbour MW, Stec M, Walker KC, Wika JC. Clinical Implications for Women of a Low-Carbohydrate or Ketogenic Diet With Intermittent Fasting. Nurs Womens Health. 2021 Apr;25(2):139-151. doi: 10.1016/j.nwh.2021.01.009. PMID: 33838849.
Coconut Pecan Prune Bars
I like to make coconut pecan prune bars when I’m doing a fasting mimicking plan of eating. It’s a clean, healthy breakfast I use as a “go to” for satisfying hunger. After all, keeping hunger at bay, and finding ways to feel confident and secure in maintaining a lifestyle pattern is important!
The best part is these coconut pecan prune bars are simple to prepare for a busy week! They store easily in the fridge and pack easily for lunches or snacks, too.
The recipe makes 16 bars and each one offers 4 grams of protein, 3 grams of fiber, 34 mg calcium, a little magnesium, and healthy monosaturated fats. The calorie count for each bar runs about 149.
You can read more about anti-inflammatory foods and a simple Seven Day Detox Plan here on the blog, if you want more ideas on how to clean up eating habits. It’s like most of the recipes on my blog which emphasize the whole food way of eating.
After all, whole food from the garden is how God designed us to eat. Our bodies like it and function much better than with man-made food. We are able to decrease inflammation and heal our bodies at the cellular level.
I love when my clients report how getting away from ultra-processed food helps them and their families live healthier lives. They become confident using wisdom and discernment in everyday decisions when choosing things to eat, the same way they are making spiritual decisions.
God gave us His word to feed our souls and His garden to feed our bodies! A perfect plan for our good, in which we have absolute freedom to accept or deny.
If any of you lacks wisdom, let him ask God, who gives generously to all without reproach, and it will be given him.
Put the 6 prunes in a 1/2 cup warm water and let soak 5 minutes.
Combine the almond flour, coconut flakes, cinnamon, and ground nuts and pumpkin seeds in a bowl and mix well.
Puree the prunes in a blender and add the egg and honey.
Incorporate the we ingredients into the dry ingredients and mix well.
Very lightly grease a 9×13 pan with olive or coconut oil.
Pour the batter into the baking dish and sprinkle the sesame seeds over the top. Bake for 20-25 minutes or until lightly brown. Cut into bars when cooled and store in a glass container in the fridge.
Let me know how you like the Coconut Pecan Prune Bars!
If you like the recipe, give it a rating and share it with a friend!
Red Relish & Cherry Salad will now be one of my favorites! I use the shredded red cabbage/beet/red onion relish I make to top this bowl of spring greens!
It has the crunchiness and protein of cashews, plus the sweetness of cherries. Moreover, it’s so easy to make and delicious!
I try to share a salad recipe on my Facebook page each week. Follow me there to get updates on new events, speaking engagements, and classes!
I hope you enjoy this salad!
Chicken Salsa & Tortilla Soup
Chicken Salsa & Tortilla Soup is easy and delicious!
No surprises here! I made my first chicken salsa soup 20 years ago watching the Food Network. It’s been a favorite ever since! I’ve changed it up several times and it still tastes amazing. When I made this for a cousin last week, I wanted to use mostly frozen vegetables so it would be easier for her to replicate.
It turned out pretty good!
Chicken Salsa & Tortilla Soup
2 Chicken Breast
1 8 oz. Jar Salsa
2 cloves Garlic
1 Cup Corn
1-2 Cups Chopped Yellow Squash
2 Tomatoes
2 Tsp. Paprika
2 Tsp. Coriander
2 Tsp. Onion Powder
2 Sprigs Fresh Oregano
4 cups Chicken Broth
1 12 ounce Bag Three Pepper & Onion blend (red/green/yellow)
Season the chicken with spices and chop; place it in a saucepot with 1/2 cup of the broth, minced garlic and chopped onions. Saute until just tender, then add the corn, squash, peppers, tomatoes, salsa, and oregano. Add the chicken broth and simmer about 30 minutes.
Top with fresh tortillas!
What God puts in the garden is good!
But I have trusted in your steadfast love; my heart shall rejoice in your salvation. I will sing to the Lord, because he has dealt bountifully with me.
Check out the blog for more soup recipes! Or if you need help with lifestyle change and coaching for better health and would like a National Board-Certified Health Coach, who is also an RN, I am accepting appointments here!
10 Reasons to Reduce Sugar Intake for Children
Train up a child in the way he should go; even when he is old he will not depart from it.
If your life started out like mine, with a lot of exposure to sugar and processed food, you’ll appreciate this post. The sneaky substance I couldn’t resist growing up began to impact my health in my twenties. In fact, if I had not given birth to my girls in my early twenties, polycystic ovarian syndrome at 29 may have diminished my chances of conceiving.
Looking back, I see how my mom, tried to feed me a balanced diet by offering green vegetables with a starch and protein. However, like many families, I could not escape the junk.
Junk, of course, is the sugar laden, convenience food, our culture is ingrained in. Throw in a couple of picky eaters, like me, and it makes balancing a meal for today’s child almost impossible. They resist most vegetables and are well known for their love of cookies and chips. I know, because I was a “cookie monster”.
However, my mom didn’t give up, she kept offering my siblings and I vegetables at dinner. When I was nine, we moved to a bigger house with an amazing yard full of fruit trees. My dad borrowed a tiller, and we started our first garden. It was also around that time when I began to like my vegetables.
I can’t tell you how much I love and appreciate my mom for giving me a good start with her faith in the Lord and her attempts to feed me well. She set an example of what to place first in an eating plan and taught me what mattered most in raising my own children.
It wasn’t perfect by any means! But it was an effort of love.
The rule in my home when I grew up was for my children to try the healthy food three times and take three bites each time, they try it. Like my own childhood, there were still cookies, cakes, pies, candy, chips, and sodas at hand.
However, they were limited and only available after a meal had been eaten. Plus, I did not allow my children to drink sodas until school age. Even then, they were limited to a couple of times a week.
Guess what?
They are healthy ladies, who like healthy food! They are now teaching their children how God’s magnificent plan of salvation alongside eating fruits, vegetables, whole grains, nuts, water, seeds, and quality protein is for their good! Yes, they still have access to their sweets, but they do not come first!
I am convinced, after many years of following the world and being miserable, training children to know God and appreciate all the good He does for them, will help them live the abundant life Jesus calls them to live, physically and spiritually.
Reducing the desire for worldly things that will make them physically sick and gaining power over their health, heart, and taste buds is a start. We don’t have to remove the sugar altogether, that would be impossible. But reducing it drastically in our spheres of influence is for their good!
10 Reasons Training Our Children to Eat Less Sugar Is Good
Holidays, breakfast, and joy are all associated with mass marketed sugar laden products in our culture. It is really hard to escape its grasp. Why would you and I want to deprive our children of such joy? How do we say no to the avalanche of sugar laden items at our child’s fingertips every single day?
We remove the blinders of sugar’s deception. I believe we’ve been deceived to think there is no harm. Now, I agree very small amounts of sugar and in natural ways, it’s not going to damage cells and cause disease. But it’s in everything and we consume way too much!
In fact, after the research I’ve done on it for the last twenty years, I’d venture a guess it leads to more disease for our children than any other substance. So, here are 10 reasons to reduce sugar’s power over our taste buds and those of our children.
Increased Risk of Infections Do you have a child who suffers from chronic earaches, sore throats, and every virus that comes along? All children go through those periods of illness to build their immune systems. That’s a given.
However, when the child is treated three to four times a year for the same or similar infections (and treated with antibiotics that destroy his good gut bacteria and immune building capacity) something has to give!
Researchers learned during Covid-19 that populations consuming higher sugar items were more susceptible to the virus and more likely to die. (1)
Dr. William Sears research reports state drinking one soda per day can decrease the white blood cell’s ability to fight infection by 40%. That is staggering for children who suffer frequent infections.
Since children don’t have the maturity to choose wisely, caregivers and even teachers in charge of them daily, have to do it for them. “The prudent sees danger and hides himself, but the simple go on and suffer for it.” (Proverbs 22:3)
Compulsive Overeating High sugar diets decrease taste stimuli and promote overeating. (2) It’s been found in several studies to stimulate the reward centers of the brain just like drugs do.
On the flip side of that, it doesn’t provide the nutrients the cells are craving for energy and stamina; therefore, the body continues to consume items to fill the void.
When we strive to be like Christ, we reconsider and think twice about the act of overeating. We want to train our minds and our children to be dependent on Him, rather than material substances, for satisfaction or rewards.
In Philippians, Paul has some wise words for parents as he remembers those who walk as enemies to the cross, he says, “Their end is destruction, their god is their belly, and they glory in their shame, with minds set on earthly things.” (Philippians 3:19)
Addictive Properties Sugar stimulates the pleasure centers of the brain and the increased production of the pleasure hormone, dopamine. This process reinforces the desire of more sugar for more pleasure.
It helps to remember addiction is defined as an inability to control behavior even in the presence of negative consequences.
Although not all health experts are in agreement with sugar having addictive properties, the evidence of increasing consumption through the past decades and the rise in obesity may give us some clues.
We also see a trend in emotional eating patterns that involve high sugar choices. The biggest culprit among school aged children is sugar sweetened beverages.
Apparently, there is an overlap of neurotransmission in behavior, stress, and the flight or fight response. The mesocorticolimbic (I know, huge word, but it’s simply cell/hormone/emotional center of the brain) system is activated with sugar consumption much like those of drugs. (4)
In an interview once, famous rocker, Eric Clapton, named sugar as his gateway drug. It’s something for us parents to seriously ponder if our child’s eyes frequently bulge, their bodies jump up and down, and they scream uncontrollably when they see the sugary item of their desire. “Little children, keep yourselves from idols.” 1 John 5:21
Sets Them up for Future Cardiac Disease Did you know Pediatric Atherosclerosis exists, too? It does! Atherosclerosis is a narrowing and blockage of blood vessels that supply oxygen to the heart muscle.
According to NIH, autopsies of American soldiers who died in the Korean war revealed 77% had cardiovascular disease, at an average age of 22 years old! Plaque was building in their blood vessels long before these boys went off to war. (9)
A look at food data intake charts and eating patterns for Americans from the USDA from 1967-2000 showed the highest increase in high fructose corn syrup (HFCS) intake over any other food item. (9)
The concern for this is how HFCS deposits visceral fat around the organs and causes inflammation and sets children up for future heart disease.
Physically caring for the heart in order to serve the Lord properly, is of the same value as spiritually caring for the heart. “Keep your heart with all vigilance, for from it flow the springs of life.” ( Proverbs 4:23)
Negative Effects on the Brain—Increasing ADHD and Poor Memory This is not news to you as a mom, nor is it surprising, but it has to be included in the list!
Food frequency questionnaires used on 102 ADHD children and 102 Non-ADHD children and fed ultra-processed food with sugar added were shown to correlate with ADHD symptoms. (10) Been there, done that, right momma?
Any mom with children recognizes how they respond when a child consumes excess sugar! Just check out the difference in handwriting on the graphic at the bottom of this post.
But it’s not just here in America! A study of over 6,000 students in China given sugar sweetened beverages also revealed increased activity of ADHD symptoms. (11)
Sugar even overfeeds the bad bacteria in our gut and destroys the good bacteria. The imbalance affects the production of serotonin, 95% of which is produced in our gut.
Is your child feeling overly anxious? It’s possibly due to damaging the gut-brain access of this valuable feel-good hormone.
Nevertheless, sugar’s effect on the brain has been well documented since early 2000. Our children concentrate better, remember better, and socialize better without excitotoxins on board.
They can focus on God’s plan for their salvation, while feeding their brain cells calming foods. “Set your minds on things that are above, not on things that are on earth.” (Colossians 3:2)
High Blood Pressure If hyperactivity doesn’t faze your child, and he is fine behavior wise, what about the possibility of childhood hypertension? I’m not sure most parents are aware sugar sweetened beverages are the principal source of added sugar in the daily eating habits of children.
Although limited, a meta-analysis review of 14 studies with 93,873 participants showed sugar filled drinks were associated with higher systolic blood pressure in children. According to the American Academy of Pediatrics childhood hypertension has increased 16.3 %.
In addition to this, research shows 35-47% of a child’s intake of sugar is consumed at school. However, reducing sugary beverages in this environment is also shown to improve blood pressure readings. (1)
Friend, you and I can be proactive leaders in our communities and set a good example with our children, so this isn’t so!
Switching out the fruit drinks, Gatorade, and sodas at events for water is a perfect start! Removing red Kool-aide was the first step I took in changing our Wednesday night kid’s program at church. You know what? NOT one single child ever complained. In fact, every week they keep asking for more water.
If God calls you and I to be holy in character spiritually, that includes self-control over things that are damaging to our bodies and the bodies of our children. ” Therefore, preparing your minds for action, and being sober-minded, set your hope fully on the grace that will be brought to you at the revelation of Jesus Christ. As obedient children, do not be conformed to the passions of your former ignorance,”(1 Peter 1:13-14)
Type 2 Diabetes The impact of chronic disease affecting young children and youth is heartbreaking. They deserve the best chance and opportunities available to help them to grow and thrive. When we close our eyes to sugar’s role in this, we become willing participants in sabotaging their chances of a full life.
Why should children be diagnosed with Type 2 Diabetes Mellitus with the advances of modern-day medicine? Because they consume a Modern-Day diet and as you’ve heard before, no medication will fix a bad diet. After all, before 1990 Type 2 DM was an older person’s disease! Now it’s found in children!
Just so we clearly define the difference, Type 1 DM is a result of an autoimmune disease that destroys the beta cells in the pancreas that make insulin. These kids have to replace that insulin by injections to survive. However, Type 2 Diabetes is a metabolic disease where blood glucose is elevated and the cells in the pancreas that produce insulin are damaged as a result of overuse and excess sugar in the diet.
The cells cannot keep up with the load of sugar intake and the receptors on the cell surface are shut off. This is known as insulin resistance. The result is weight gain and progressing damage to blood vessels, liver and other vital organs.
A thought to consider: If I strive to give a child the best education, schools, friends, modern conveniences, and opportunities, why would I not give them the best fuel for their bodies?
It is estimated that 1 in 3 children (20-33%) diagnosed with diabetes has Type 2. Children of Hispanic and African descent are at greater risk. The American Diabetes Association recommends obese children (over the 95th percentile in weight) be screened for diabetes at 10 years old. (8)
Can you imagine the complications that arise for these children as they grow older? Their joy in running and playing as young adults may be cut short, long before they reach their prime. As influencers, you and I can be wise to the names of sugar on food labels in order to reduce the amount exposed to children. The American Heart Association recommends 6 teaspoons or less a day.
I am convinced God’s will is to for you and me is to see sugar’s deception for what it is and get it under control for ourselves and our children. Not out of guilt and shame but out of love and a desire to flourish. “Do not be conformed to this world, but be transformed by the renewal of your mind, that by testing you may discern what is the will of God, what is good and acceptable and perfect.” (Romans 12:2)
Chronic Kidney Disease (CKD) If Diabetes and increased infections are not enough to limit sugar, the idea of poor tooth structure, cavities, and poor kidney function may help us make wiser decisions when it comes to sugar. Increased albuminuria (albumin, a protein derivative, seeps into the urine, which is NOT normal) is one of the first indicators of kidney disfunction.
“According to three studies with a total of 19,995 participants. For a dose-response analysis, a significant, increased risk of CKD was observed with the sugar or artificially-sweetened beverage consumption above seven servings per week.” (5)
“The multicenter Treatment Options for Type 2 Diabetes in Adolescents and Youth (TODAY) study evaluated the incidence, prevalence, and risk factors for developing hypertension and increased albuminuria in youth with early type 2 diabetes (ages 10–17 years, <2 years diabetes duration).” In less than four years the albuminuria in these kids tripled with progression of diabetes! (5)
Our children are in danger from the Standard American Diet they consume at school, daycares, grandparent’s homes, and social events they attend.
Sadly, churches are the one of the worst places for children to consume excess sugar! A place where we want Christ to be at the center, not fun, food, and games. “And he put all things under his feet and gave him as head over all things to the church,which is his body, the fullness of him who fills all in all.” (Ephesians 1:22-23)
Pediatric Non-Alcoholic Fatty Liver Disease (NAFLD) The good news for parents and grandparents is sugar reduction will reverse all of these things in our children. They do not have to end up with pediatric non-alcoholic fatty liver disease (NAFLD) or any other chronic disease we ‘ve discussed in this article today!
Did you know the term fructoholic liver disease came about with the rise in pediatric fatty liver problems and the excessive consumption of fructose heavy beverages? That is the molecule attached to glucose in the structure of a sugar or high fructose corn syrup molecule. Similar to alcoholism, the term reflects an addiction to fructose-laden products.
The damaging effects to the liver are hepatitis and then cirrhosis or cancer, much like the progression of alcoholism. Although childhood obesity is a risk factor in children, normal weight children drinking sugary products also develop NAFLD. (7)
The more wisdom you and I gain about excess sugar’s damaging effects in our bodies, the more it becomes less appealing to consume. We can also teach children to depend on God for pleasure instead of sweet treats. “Now may the God of peace himself sanctify you completely, and may your whole spirit and soul and body be kept blameless at the coming of our Lord Jesus Christ.” ( 1 Thessalonians 5:23)
Increase Inflammationand Chances of AutoimmuneDisease It’s kind of hard to pinpoint sugar’s role in autoimmune disease. It would take a detailed retractive record of dietary intake of children for X number of past years.
However, like infection rates, a correlation does exist with increasing amounts of sugar intake and increasing autoimmune disorders. Through animal testing, the specific mechanisms involved can be monitored.
I know, animal lovers, it’s sad, but Scientists cannot intentionally make people sick to see if removing a substance will make them well, like they can on mice. What they have found by excessively increasing sugar intake for mice is an increase in oxidative stress, differentiation of T-helper 17 (TH17) and growth factor, all of which adversely affect inflammation and autoimmune distress at the cellular level. (12)
Friend, it provides another reason to reduce sugar intake in our own homes and spheres of influence! We want our children wise to the ways of the world and how it wants to lure them in with promises of pleasure. “I said in my heart, “Come now, I will test you with pleasure; enjoy yourself.” But behold, this also was vanity.” ( Ecclesiastes 2:1)
Summary of 10 Reasons to Reduce Sugar Intake
Combined with the Standard American Diet of low fiber, fruits, and vegetables, excess sugar laden products steal the joy of Americans every single day through sickness and disease. We can make a decision today as parents, ministry leaders, school teachers, public service leaders, and grandparents to reduce the amount of sugar children receive in our facilities.
It’s going to take a massive effort on the part of all of us to educate and encourage children to make better choices. However, I am confident we are up to the task. God’s plan for our children is better! He provided every sweet thing they need in the form of fruits. What if we started there?
Abdulah DM, Hassan AB. Relation of Dietary Factors with Infection and Mortality Rates of COVID-19 across the World. J Nutr Health Aging. 2020;24(9):1011-1018. doi: 10.1007/s12603-020-1434-0. PMID: 33155630; PMCID: PMC7597421.
2. Farhangi MA, Nikniaz L, Khodarahmi M. Sugar-sweetened beverages increases the risk of hypertension among children and adolescence: a systematic review and dose-response meta-analysis. J Transl Med. 2020 Sep 5;18(1):344. doi: 10.1186/s12967-020-02511-9. PMID: 32891165; PMCID: PMC7487688.
3. Freeman CR, Zehra A, Ramirez V, Wiers CE, Volkow ND, Wang GJ. Impact of sugar on the body, brain, and behavior. Front Biosci (Landmark Ed). 2018 Jun 1;23(12):2255-2266. doi: 10.2741/4704. PMID: 29772560.
4. Jacques A, Chaaya N, Beecher K, Ali SA, Belmer A, Bartlett S. The impact of sugar consumption on stress driven, emotional and addictive behaviors. Neurosci Biobehav Rev. 2019 Aug;103:178-199. doi: 10.1016/j.neubiorev.2019.05.021. Epub 2019 May 21. PMID: 31125634.
5. Lo WC, Ou SH, Chou CL, Chen JS, Wu MY, Wu MS. Sugar- and artificially-sweetened beverages and the risks of chronic kidney disease: a systematic review and dose-response meta-analysis. J Nephrol. 2021 Dec;34(6):1791-1804. doi: 10.1007/s40620-020-00957-0. Epub 2021 Jan 27. PMID: 33502726.
6. Ma X, Nan F, Liang H, Shu P, Fan X, Song X, Hou Y, Zhang D. Excessive intake of sugar: An accomplice of inflammation. Front Immunol. 2022 Aug 31;13:988481. doi: 10.3389/fimmu.2022.988481. PMID: 36119103; PMCID: PMC9471313.
7. Ribeiro A, Igual-Perez MJ, Santos Silva E, Sokal EM. Childhood Fructoholism and Fructoholic Liver Disease. Hepatol Commun. 2018 Nov 30;3(1):44-51. doi: 10.1002/hep4.1291. PMID: 30619993; PMCID: PMC6312651.
Satokari R. High Intake of Sugar and the Balance between Pro- and Anti-Inflammatory Gut Bacteria. Nutrients. 2020 May 8;12(5):1348. doi: 10.3390/nu12051348. PMID: 32397233; PMCID: PMC7284805.
8. Tillotson CV, Bowden SA, Boktor SW. Pediatric Type 2 Diabetes. [Updated 2023 Feb 26]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2023 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK431046/
9. Wilson DP. Is Atherosclerosis a Pediatric Disease? [Updated 2020 Jan 23]. In: Feingold KR, Anawalt B, Blackman MR, et al., editors. Endotext [Internet]. South Dartmouth (MA): MDText.com, Inc.; 2000-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK395576/
10, Yan W, Lin S, Wu D, Shi Y, Dou L, Li X. Processed Food-Sweets Patterns and Related Behaviors with Attention Deficit Hyperactivity Disorder among Children: A Case-Control Study. Nutrients. 2023 Mar 2;15(5):1254. doi: 10.3390/nu15051254. PMID: 36904252; PMCID: PMC10005288.
11. Zhang Y, Gui Z, Jiang N, Pu X, Liu M, Pu Y, Huang S, Huang S, Chen Y. Association between Hyperactivity and SSB Consumption in Schoolchildren: A Cross-Sectional Study in China. Nutrients. 2023 Feb 19;15(4):1034. doi: 10.3390/nu15041034. PMID: 36839392; PMCID: PMC9965227.
12. Zhang D, Jin W, Wu R, Li J, Park SA, Tu E, Zanvit P, Xu J, Liu O, Cain A, Chen W. High Glucose Intake Exacerbates Autoimmunity through Reactive-Oxygen-Species-Mediated TGF-β Cytokine Activation. Immunity. 2019 Oct 15;51(4):671-681.e5. doi: 10.1016/j.immuni.2019.08.001. Epub 2019 Aug 23. PMID: 31451397; PMCID: PMC9811990.
Bok Choy & Black Bean Soup
Bok Choy & black bean soup is a savory and filling soup to add to your anti-inflammatory eating routine. We are all looking for simple ways to eat healthier and have less pain. So, why not enjoy life more by eating whole food we make ourselves? The overly processed and nutrient poor items will be less tempting when our tastebuds, cells, and bellies are satisfied.
The soup is ideal in the summer and early fall months when the Bok Choy, onions, and zucchini are ripe for picking, too! But never fret, even if you don’t grow them, they are easy to find in our local grocery store.
What Makes Bok Choy & Black Bean Soup Anti-inflammatory?
That is a good question!
Bok Choy is in the Brassica family of plants and known for its antioxidant capacity. One study identified 71 phenolic (beneficial plant kind, not the chemical derivative kind) compounds in Brassicas like, kaempferol, quercetin, and isorhamnetin. (1) All of which are high oxygen radical absorption capacity (ORAC) scorers!
This soup also has broccoli, onions, and carrots, which have their own powerhouse of antioxidants to help restore and repair damaged cells. Combine that with black beans and quinoa and you’ve got added fiber, natural folate ( 1 cup as 64% RDA) vitamin A, vitamin E, and protein.
Nutrients, anthocyanins, more quercetin and flavanols are present in black beans and suspiciously resemble something of a divine design.
Devotion
Basically, they go in a mop up messes created by dying cells, and directly or indirectly reduce inflammation. Something God loves to do with His provision in the garden for our bodies. Just picture the powerful nutrients working their way through your body and absorbing disease. It’s a beautiful picture of God working through food to heal our bodies just like the Holy Spirit works through His Word to heal our souls.
For I know the plans I have for you, declares the Lord, plans for welfare and not for evil, to give you a future and a hope.
In a soup pot combine the onions, zucchini, & Bok choy, sauté in a little water until tender.
Add the broccoli, carrots, rosemary and spices, then the beans, broth, and rinsed quinoa.
Simmer for about 30 minutes and top with hulled pumpkin seeds, sesame seeds, or sunflower seeds.
Check out more black bean recipes on the Strengthen Your Heart Blog! I’ve used them several different ways!
Remember, if you need help with getting your family on board with a simpler, healthier eating plan, book a consultation with me here. I look forward to serving you!
Have a beautiful day!
References:
Lin LZ, Harnly JM. Phenolic component profiles of mustard greens, yu choy, and 15 other brassica vegetables. J Agric Food Chem. 2010 Jun 9;58(11):6850-7. doi: 10.1021/jf1004786. PMID: 20465307; PMCID: PMC3762684.
Fresh- Milled Spelt & Oat Streusel Cake
Fresh-Milled Spelt & Oat Streusel cake with pears, honey, and pecans is an easy recipe to throw together for a gathering. I developed this recipe for a friend with several food sensitivities. Since he has a considerable amount of pain when he eats wheat and dairy, those items were off the list!
Surprisingly, he does tolerate gluten, so the spelt works well for this recipe. The fresh-milled grains provide good nutrients from the bran and germ, while the pears and pecans add flavor and richness. I substituted cardamon and nutmeg for cinnamon because of a mild sensitivity, and coconut milk to replace the dairy.
Overall, this cake turned out light and fluffy, with just the right amount of sweetness.
Now before you go thinking, what RN Health Coach advocates dessert?
One who balances a whole food eating plan with occasional treats, that’s who!
You and I don’t have to give up ALL enjoyment to live a healthy life. We simply have to follow wise principles:
Choose Wisely
Minimize sugar to 6 teaspoons or less a day as recommended by the American Heart Association.
Eat whole plant-based items 80-90% of the time.
Choose quality proteins the rest of the time (organic beans/legumes/farm fresh eggs/poultry/grass-fed beef, clean fish, etc.)
If you ever need help revamping recipes and looking a nutrition with a biblical perspective, I’d be happy to help you out.
More importantly, I hope you like this recipe as much as my friend did. If you’re looking for more ideas for wheat free recipes check out this link: Mysty’s Gluten Free Recipes.
Spelt & Oat Streusel Cake Benefits
The benefits of fresh-milled spelt per cup are omega 3 (113mg) omega 6 (2076mg) vitamin A (44 IU) K (4.4 mcg) Niacin B3–11.9mg, magnesium 237 mg, potassium 675mg, selenium 20.4 mcg, zinc 5.7mg. Combine this combo with the fresh-milled oats and you and I receive a good amount of zinc, calcium, B1 and B5, too. Plus, approximately 38 grams of fiber.
The rich nutrients of this spelt & oat streusel cake help contribute to better digestion, circulation, hormone regulation, bone health, and immunity!
I’ll take more of that in my little coffee cake, won’t you?
God prepared everything you and I need in the things that He made, my friend! Gratitude comes naturally when we are loved and cared for in such a nice way! The Psalmist, king David, uses the perfect words to express gratitude for the blessings from God.
Give thanks. Sing praise. Honor His presence. Read His Word. Attend church.
Are ways he gives thanks to God for his health and provision. Gods’ name and His Word are high and lifted up for all to see. We can always rest in that, my friend! His steadfast love and faithfulness will be with us forever.
I give you thanks, O Lord, with my whole heart; before the gods I sing your praise; I bow down toward your holy temple and give thanks to your name for your steadfast love and your faithfulness, for you have exalted above all things your name and your word.
Combine the flour, baking powder, and spices together in a bowl and mix well.
Add the egg whites, oil, coconut milk, honey, mix well. You can use a mixer, I just use a whisk. Fold in the pear, and pecans. Set it aside for about 15 to 20 minutes so the grain soaks up the liquid.
Pour the cake batter into a greased 9×9 pan.
Mix the streusel toppings together and spread over the cake. Bake for about 40-45 minutes or until a toothpick comes out clean.
Drizzle with powdered sugar or a honey glaze and enjoy.
Refrigerate all leftovers, as fresh-milled wheat products go stale and rancid very quickly!
Enjoy!
If you give this spelt & oat streusel cake a try, please give it a rating too! I want this blog to be free from advertising and keep it encouraging. So sharing the link with your friends helps me out! There are also handy social share buttons here too, so you can share this recipe and encouragement with others.
When we have a good understanding of the benefits of God’s garden, we want everyone we know to make wiser choices, right?
The good news is simplifying health also tastes delicious!
Let me know how you use your fresh-milled grains to make occasional treats for your family and friends!
Take care!
Mysty
Simplifying Health God’s Way
Fighting Obesogens the Simple Way
Fighting obesogens begins with knowing where they are, right? Let’s start with plastic. Now, I know we can’t remove all the plastic from our lives but removing as much plastic as we can is a good start.
At this point, you may be thinking, what are obesogens?
They are chemicals in our environment that disrupt our metabolism, and our delicate hormone balance.
Remember, hormones are the messengers for every function in the body. These monsters mess with our entire endocrine system and make many of us obese.
So, if you’ve been beating yourself up for not losing the weight, please stop!
God made you a phenomenal human being.
He designed you and me to restore, repair, heal, and recover every cell in our bodies.
He also gave us the plants, animals, minerals, soil, and water we need to keep it functioning to its best capacity. He even gave us Jesus, to restore our souls and heal us spiritually.
However, just like our spiritual environment is working against our minds, our physical environment is working against our health.
More importantly, think of the impact these chemicals are having on your children, or grandchildren.
According to the CDC 18.5% of the pediatric population is obese and 32% are overweight. (1)
Therefore, we are wise to learn some simple ways to remove chemicals causing obesity.
Although there have been over 1,000 obesogens identified, I hope to focus on the most common ones we are exposed to in our daily lives.
When we know how chemicals can disrupt hormone balance by binding to receptor sites they are not supposed to bind to, we can avoid them. They should NOT have the power to change pathways of how our cells communicate either!
So, what are the big Endocrine Disruptors?
Natural Endocrine Disruptors—-Soy-based Foods and Dairy Products; known as phytoestrogens.
Synthetic Endocrine Disruptors–plastics, pesticides, flame retardants, metals, and food wrappers.
Their long-term effects are thought to disrupt the following systems:
Male and Female Reproductive Systems
Immune System
Central Nervous System
Metabolic Function
How do we Avoid Obesogens?
Ok, now we need to brainstorm some ideas together!
Here are few things I’ve been trying to incorporate in my daily life, but it is minimal! I’d love to hear yours too!
Filter all water into glass containers instead of plastic. There are glass bottles protected with silicone at my local Dollar Store. I hope you find them, we can also use our glass water pitchers.
Metal Water filter systems remove most bacteria and pesticides, but not chlorine or fluoride.
Distilled Water systems remove everything, including minerals, so keep that in mind.
Using cloth mesh bags for produce shopping
Using bamboo or wooden baskets for gathering produce at the grocery store
Storing produce in glass or wood containers
Buying organic produce or cleaning regular produce with a baking soda and vinegar rinse.
Getting rid of Teflon pans, plastic spoons/forks/spatulas and using stainless steel or greenpans
Use a chlorine filter on your shower head
If you and I can afford it, getting a whole house system for cleaning our water–it travels through PVC pipes!
Here are a few extra ideas!
Get plenty of sunshine and good vitamins and minerals for increasing the immune system and fighting invaders.
Get plenty of activity to keep our lymphatic system flowing and moving toxins out.
Repair our gut microbiome with good fiber, fresh produce and fermented foods to help get rid of toxins.
Drink plenty of clean water!
Obesogen Summary
Although all of this may seem overwhelming, we need to know God did not design it this way.
Plus, He will always provide a way for us to escape.
His plan for mankind that first week in the garden was for our good.
Everything we need for spiritual health is in His Word, and our physical health relies on His provision and how our bodies are designed to heal themselves.
Check out the new whole food recipes on this site and send them to your friends and family! They made want some ideas too!
God bless,
Mysty
2 Labor Day Leftover ~ Omelets
I love having a good amount of leftovers after Labor Day to make eating throughout the week simple. Omelets are the perfect meals to use them in too!
Even if you are only cooking for one or two people.
The leftover black bean and corn salsa will make a delicious omelet, while the leftover grass-fed burger will provide a good amount of protein and much needed iron. If you’re worried about gathering supplies for the salsa.
Don’t sweat that either!
It’s the perfect time of year to gather your peppers, onions, corn and tomatoes and put this salsa together. Chop them and add a can of rinsed black beans, some fresh cilantro, lime juice, and salt and there you have your black bean and corn salsa for your 1st omelet.
By the way, what are your favorite combinations for salsa?
Black Bean and Corn Salsa Omelet
2 Medium Eggs
A Teaspoon of melted butter
1 cup of black bean Salsa
Heat your skillet and add the butter. Beat the eggs and add salt and pepper. Pace in the skillet and cook 1-2 minutes. Add the salsa to half of the omelet and fold over and serve. This would be good with some melted pepper jack cheese or topped with plain yogurt and fresh parsley.
How simple is that?
I bet you’ll be very happy with the flavor too!
Burger & Mushroom Omelet with Rosemary
This omelet is a good fit for my low-carb friends who want to increase their protein intake without overdoing it on the carbs. I like the idea of extra protein in the morning too, because it keeps me full longer. The herbs give it a nice fresh burst of flavor, while the mushrooms get our immune systems raring to go.
Here’s what you’ll need for ONE omelet.
2 Eggs
1 Sprig of Fresh Rosemary (or 1/2 tsp. dried)
1 Sprig of Oregano (or 1/2 tsp. dried)
3 mushrooms (cleaned and chopped)
1 Leftover burger chopped
1/8 tsp. each cayenne pepper, paprika, and salt
Heat your skillet, add a tsp of butter. Saute` the chopped mushrooms and warm up the burger in the skillet. Beat and add the eggs, cook one minute. Add the beaten eggs, and spices. Cook until done. Enjoy!
Summary
What God puts in the garden is good! And these two breakfast omelets are quick and easy to prepare. You and I need quick and easy so we can get away from plastic covered breakfast cereal, pop tarts, doughnuts, etc.
You know, those obesogens I’ve been talking about lately! It’s hard to get away from the things that steal our joy, physically and spiritually. That is why I hope to bring you recipes that build you up in both ways!
I pray you are encouraged to face each new day with hope and vigor as you become intentional about eating to heal your body and praying to heal your soul. We need both to function at our best, don’t we?
For whatever was written in former days was written for our instruction, that through endurance and through the encouragement of the Scriptures we might have hope.
It’s pear season! Oh, my! There is nothing better than to use those fresh, juicy bites for a pear and pepper salad!
Check out your local farmer’s market or take advantage of a neighbor’s tree to make this scrumptious salad. As you slice into local pears, you’ll see and feel the juice running down your chin and fingers! Combined with a little salt, apple cider vinegar, and organic extra virgin olive oil, it will make its own sweet dressing for this salad.
Benefits of Pear & Pepper Salad
Antioxidants and polyphenols in pears are antibacterial and anti-inflammatory. (2) Anything fresh from God’s garden and grown in your own backyard (or neighbor’s yard) is going to have more nutrients and hopefully less pesticides. It’s an environment that prepares our bodies’ defenses.
Caffeic Acid and syringic acid are unique to pears, and not apples in one study. Caffeic acid (also found in coffee at 9-14mg/100grams, but highest in black chokeberries at 645mg/100grams of dry weight) is a metal chelating agent. However, it is also known for its ability to inhibit mutagens and carcinogens. (1)
You’ll be ready to ward off cancer, neurodegenerative diseases, diabetes, and whatever contagion is released upon us in the future eating this pear and pepper salad!
Simple Pear & Pepper Salad
Simple Pear & Pepper Salad
3 Cups Baby Spring Mix
1 Carrot (shredded)
1 Pepper (Green/Orange/or Red)
1 Pear Chopped
6 Walnut halves
1 ounce Pepper Jack Cheese
1 tbsp Organic Extra Virgin Olive Oil
1 tsp Apple Cider Vinegar
1 tsp Onion Powder
Gather your ingredients. Layer the salad, the carrot, the sliced pepper, and sprinkle with the onion powder, olive oil, and apple cider vinegar.
Top with the chopped pair and the shredded cheese and walnuts!
If you need a RN Health Coach I have a wonderful metabolic rehabilitation program starting! You can book your consultation here!
“Blessed by the Lord be his land, with the choicest gifts of heaven above, and of the deep that crouches beneath, with the choicest fruits of the sun and the rich yield of the months, with the finest produce of the ancient mountains and the abundance of the everlasting hills,
Pavlíková N. Caffeic Acid and Diseases-Mechanisms of Action. Int J Mol Sci. 2022 Dec 29;24(1):588. doi: 10.3390/ijms24010588. PMID: 36614030; PMCID: PMC9820408.
Teixeira JD, Soares Mateus AR, Sanchez C, Parpot P, Almeida C, Sanches Silva A. Antioxidant Capacity and Phenolics Profile of Portuguese Traditional Cultivars of Apples and Pears and Their By-Products: On the Way to Newer Applications. Foods. 2023 Apr 5;12(7):1537. doi: 10.3390/foods12071537. PMID: 37048358; PMCID: PMC10094612.
