Are you experimenting with all the cottage cheese recipes online? The Protein Delight ideas in this post are inspired by the combinations of fruit and cottage cheese that are all the craze today!

We have the best of both worlds! Fresh or frozen fruit combined with a good quality protein source! Therefore, we have the fiber, the water, and the amnio acids present to keep us full until our next meal or as a small, sweet topper to our lunch.

Protein Delight # 1 Pineapple

If you can find a really sweet pineapple you won’t need to add maple syrup or a non-artificial sweetener of your choice. Although if the pineapple is a little on the sour side, do your taste test and add the small amount of sweetener as needed.

A cup of cottage cheese has 26 grams of protein. So if you’re skipping the ice cream and want a sweet treat, this one satisfies.

Protein Delight # 2 —Cherry!

Fresh picked or frozen at the peak of ripeness, cherries make a delicious little treat. They have wonderful anti-inflammatory properties too! Another plus? They have nutrients to help me sleep, which is really nice! I have several cherry recipes here on the blog so you and I can improve sleep even more. Check out my Low Sugar Cherry Tarts or the Cherry and Broccoli Salad!

This cherry blend can be topped with some dark chocolate so you can make your own cherry cordial. My sister told be about this one and I had to try it—without the chocolate. As much as I like chocolate, I don’t like chunks of it in my creamy treats.

Protein Delight # 3–Almond or Peanut Butter

Creamy nut butter blended with cottage cheese is another way to get our protein in while making it taste like a decadent treat. The combinations are just limitless! What are some of your favorites?

I’m thinking of Brazil nuts, Cashews, Pecans. . . Oh my! I can see the little ones coming with mouths open when they see the joy on our faces eating these healthy creations. Don’t you just love finding ways to get them healthy, while also pleasing their palates?

God’s mighty garden of goodness continues to delight the tastes and senses for our continued physical health. His powerful Words in the Bible are present to calm our hearts and renew our spirits each day, too. I pray you rest in that knowledge and hope today.

Do not lie to one another, seeing that you have put off the old self with its practices and have put on the new self, which is being renewed in knowledge after the image of its creator.

Colossians 3:9-11 ESV – Do not lie to one another, seeing that – Bible Gateway

Oh, are all of the possible combinations are just rolling through your mind like they are mine?

What if we tried blueberries and topped with pecans, peaches with walnuts, or banana with hemp seed hearts? We can start our day with a protein packed breakfast or divide the items into smaller bite size containers for an after meal treat.

Whatever you do, have fun with it and enjoy!

Take care and remember to simply your health faithfully and renewed practices and habits will happen!

I am here for you!

One pot meals on a lazy day is a must have in my arsenal for eating clean whole food! This one pot chicken thighs with sweet potato and broccoli dish fits the bill today! Eating healthy can be simple, and fairly economical, when you and I put our minds to it!

For example, I bought this package of organic chicken thighs at a reduced price due to their close expiration date. They were around $6. I also buy the 2 lb. bags of organic broccoli when they are on sale. Do you have to buy organic to be healthy? Not necessarily. Any change from processed ultra-refined food to quick cooking frozen or fresh whole food is a plus!

A great way to start is to download your digital coupons, and keep in mind everything you buy goes towards gas points! Once the store recognizes your identifying number you will continue to get coupons for those items!

Sweet potatoes grown in the garden are also very nice on the budget. They can be grown in patio pots, or backyard raised beds. When they are harvested in September, they are kept in a cool dry place all winter at around 50 degrees. I used the last of our stored sweet potato crop for this dish and it’s April!

Benefits of One Pot Chicken Thighs

A serving of this meal has 31 grams of protein and 5 grams of fiber. It’s also loaded with cancer fighting antioxidants like glucosinolates, sulforaphane, and indole-3-carbinol. The anti-inflammatory effects of these antioxidants also help control blood pressure, and lower heart disease risks. (1)

Minerals in Broccoli include calcium, potassium, and iron. It’s a powerhouse vegetable with many benefits and adds a delicious flare to this one pot chicken thigh meal! Paired with another powerhouse vegetable like sweet potatoes and you and I can double our efforts for fighting inflammation and disease. (2)

God’s glorious nature is revealed in the things He created!

Devotion

I never get tired of reading the benefits of plants that are for our good and God’s glory! You and I will never fully understand how things in this world work the way they do. But we can be sure of this, God is thoughtful, considerate, and forward thinking we He put these properties in our food.

All we have to do is eat it and get away from the ultra-processed chemicals that are destroying ourselves, friends, and family! The sad part is most people I come into contact with are oblivious to the world’s deception. Big food manufacturers take a vegetable or a grain and remove all the base nutrients. Then they add a few synthetic vitamins, a handful of preservatives, additives, flavorings, and colorings and call the product, food.

It’s downright sinful when you think about the catastrophic consequences to the pregnant moms and growing children of our nation. If you’re like me, being the brunt of jokes, snide remarks, and ribbing due to eating whole food is a part of our culture. I think it’s because when you and I do resist the system and turn away from the items wrecking our health, we get teased or made fun of for going against the grain.

It’s a defense mechanism people use when they are challenged in how they behave. I get it. Generally, people don’t like to question their own habits and behavior.

Over the years I’ve learned to ignore the onslaught of laughter, eye-rolling defensiveness and self-guilt of others, and embrace what I know is good and pleasing to my cells and the God who made me.

You and I will find, our hope is not in this world or the things of this world, but only in Him. When we understand how to protect the body (the tent that houses His Holy Spirit) He gave us, we feel better physically, emotionally, and spiritually.

And that, my fine reader, is what we want to rub off on those making fun of us. A considerate appraisal of what makes you and I different. A curious wondering of how we are at peace and not anxious.

 Dear friends, I urge you, as foreigners and exiles, to abstain from sinful desires, which wage war against your soul.  Live such good lives among the pagans that, though they accuse you of doing wrong, they may see your good deeds and glorify God on the day he visits us.

1 Peter 2:10-12 NIV – Once you were not a people, but now you – Bible Gateway

One Pot Chicken Thighs with Sweet Potato & Broccoli

I hope you find the recipe and the devotion helpful as you make your way towards healthier eating habits! There are many more broccoli and sweet potato recipes here on the blog, so please check them out!

Broccoli-Cherry Salad and Savory Broccoli & Cashew Sauté’

If you like the recipe, don’t forget to give it a rating! Thanks for stopping by!

References:

1. Syed RU, Moni SS, Break MKB, Khojali WMA, Jafar M, Alshammari MD, Abdelsalam K, Taymour S, Alreshidi KSM, Elhassan Taha MM, Mohan S. Broccoli: A Multi-Faceted Vegetable for Health: An In-Depth Review of Its Nutritional Attributes, Antimicrobial Abilities, and Anti-inflammatory Properties. Antibiotics (Basel). 2023 Jul 7;12(7):1157. doi: 10.3390/antibiotics12071157. PMID: 37508253; PMCID: PMC10376324.

2. Nguyen HC, Chen CC, Lin KH, Chao PY, Lin HH, Huang MY. Bioactive Compounds, Antioxidants, and Health Benefits of Sweet Potato Leaves. Molecules. 2021 Mar 24;26(7):1820. doi: 10.3390/molecules26071820. PMID: 33804903; PMCID: PMC8038024.

Several of my friends live alone and are always asking for one person meals. A tiny little pot of one person chicken chili fits the bill! It has all the flavor of a large pot of soup without the dreaded leftovers. Plus, it doesn’t become an unrecognizable and forgotten frozen meal 6 months down the road.

This chili offers many benefits. It is low in calories. It has a decent amount of fiber and a generous amount of protein. Overall, one person chicken chili provides a pretty satisfying bowl of soup for a single person to enjoy!

God provides so many delicious items for us to enjoy, doesn’t he?

I get excited just thinking about all the wonderful things you and I enjoy on a daily basis. We’ll have energy to do what he calls us to do. We will also find comfort knowing he is with us when we do it.

You have multiplied, O Lord my God,
    your wondrous deeds and your thoughts toward us;
    none can compare with you!
I will proclaim and tell of them,
    yet they are more than can be told.

Psalm 40: 5

I have other easy one or two person soups on the blog. Please check them out while you are here!

One Person White Chicken Chili

Let me know how you make your chicken chili!

Gluten free protein bars are a quick and easy way to add extra protein to a grab and go breakfast. Although the texture of theses bars may be an acquired adjustment, the taste is neutral. There are 5 grams of protein in each of these protein bars, 4 grams of fiber, and it’s rounding out a nice amount of potassium, magnesium, and zinc.

Protein Bar Benefits

Brown rice flour is the primary ingredient in these bars. Therefore, making these bars rich in B6, fiber, magnesium and potassium, as well as gluten free. Brown rice is followed by equal amounts of ground pumpkin, chia, and flaxseeds! All of which provide more vital minerals, vitamins, and fiber.

You and I a well on our way to lowering inflammation and improving gut health with these nutrient packed protein bars. If you are looking for a more fruit-based protein bar that is also gluten free check out these Blueberry Breakfast Bars and Raspberry Breakfast Bars.

You can totally bump up the protein in these bars by adding your favorite protein powder or collagen peptides! Have some fun with them and remember, what God puts in the garden is good!

I love to use every part of the potato when cooking! When they are fresh out of the ground, and cleaned, I peel them to make this super easy potato peel hash.

This way, we keep the majority of minerals and vitamins found in the peel of the potato for all of our body’s needs. Waste not, want not, right?

The surprise spice that gives this dish a different spin is the ranch seasoning and chicken apple sausage. Yum!

Potato Peel Hash Benefits

Combined with spices from the herb garden, alongside some onions and peppers, this tasty dish stacks up as a nutrient dense main course. According to a PubMed article, a serving of baked potato can provide 18% of our daily requirement of potassium, 6% of our copper, magnesium, phosphorous, and 2% of our calcium and zinc. (1)

For you and me the mineral composition of plants is important because we need them for every muscle contraction, all nerve impulses, maintaining water balance, and so much more!

Even more impressive, is when we look a little deeper, we find there are over 200 potato genotypes! Colleges studying the mineral content of various potatoes find red potatoes have the highest mineral content, and russet potatoes the lowest.

Of course, the various colors and types of potatoes will provide a variety of different minerals for us to enjoy at our leisure. In general, they are a better nutrient dense option over French fries, any day!

My hubby and I have enjoyed growing them at home since early 2000. If it’s not raining, we plant them the weekend after St. Patrick’s Day. Although each year holds its challenges, we’ve learned they like cold weather, lots of rain and rich deep soil. More importantly, it’s well worth the care and effort of growing these special plants so we know how our food is produced.

It makes it hard to waste any part of this fruit of the earth, too!

Sure, we could place the peels in the compost pile and reuse for fertilizer. But who wants to do that when we can make a delicious meal like this potato peel hash?

Devotion

God has been good to provide! He always is! When I think about how hard things were for ancient people it makes me respect gardening work so much more.

Can you just imagine the amount of water we use each day compared to them? It seems unreal, picturing them lugging water from a well or river source to their homes. I’m sure they took many trips to those places and providing for the animals and plants first would take most of their day.

It makes me appreciate the availability and convenience of our water source each time I turn on the faucet for a drink or to boil water for tea! God is always faithful and giving of his wonderful gifts. We see His divine nature in the things He made all the time!

Even though I cannot outgive God, I can be consistently thankful for each tender shoot of plant that appears each spring. Loving Him and giving Him praise for the ability to tend the plants, enjoy their growth, and anticipate digging into their earthy goodness at harvest is something we look forward to each year.

Let us enter His presence with thanksgiving; let us shout triumphantly to him in song.

For the Lord is a great God, a great King above all gods.

The depts of the earth are in His hand, and the mountain peaks are His.

The sea is His; He made it. His hands formed the dry land.

Come, let us worship and bow down; let us kneel before the Lord our Maker.

(Psalm 95: 2-6)

The Psalmist goes on to say we are the people of His pasture, the sheep under his care. Today if you hear His voice: Do not harden your hearts! (8a) Whew! To know and appreciate His tender loving care is a special feeling, my friend. Rest in it as you enjoy this recipe!

Super Easy Potato Peel Hash Recipe!

I hope you enjoy this very simple potato peel hash! If you’re new to the site please subscribe to receive health tips and recipes in your inbox a couple of times a month. While you’re here check out other potato recipes like this Potato and Tomato Salad-– Fun fact! Cooled potatoes become a resistant starch, meaning it’s structure changes from a sugary fat storing molecule to a gut feeding microbiota nourishing fiber! How cool is the potato?

Have fun trying the recipes! If you need a health coach for workplace wellness, individual, or family, I’m here for you! Check out the services page here!

God Bless!

Mysty

Simplifying Health Faithfully

References:

Pandey J, Gautam S, Scheuring DC, Koym JW, Vales MI. Variation and genetic basis of mineral content in potato tubers and prospects for genomic selection. Front Plant Sci. 2023 Dec 22;14:1301297. doi: 10.3389/fpls.2023.1301297. PMID: 38186596; PMCID: PMC10766833.

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

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

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

Benefits of Turkey Meatballs & Pineapple Rice

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

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

Devotion

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

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

Romans 12: 4-8

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

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

Turkey Meatball & Pineapple Rice

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

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

What God puts in the garden is good!

Have you ever noticed most jars of mayonnaise in the store are full of soybean oil? Ick! A mayo free chickpea salad sounds much better!

I saw this recipe several years ago in a grocery Magazine and they used mayonnaise. I can’t find it anymore, but I remember it was just like my favorite chicken salad recipe with grapes, celery, and pecans.

However, using plain Greek Yogurt in place of the mayo gives it more protein, probiotics, and less inflammatory seed oils. Of course, if you prefer a vegan dish, you can use your favorite coconut or almond yogurt to make this protein rich salad quite nice, without excess oil, too.

Although I make a honey mustard dressing (1/2 cup plain yogurt/1 tsp mustard/1 tsp of honey) you can easily substitute your favorite flavors or leave the yogurt plain. Maybe try paprika, chili sauce, or turmeric with chickpeas. . . use whatever sounds good to you!

I serve this salad over a bed of greens, or in a lettuce wrap. However, it’s also good with a little extra fiber and protein in a Chia & Flax Tortilla!

Whatever you decide to do, I’m sure it will be good!

Benefits of Mayo Free Chickpea Salad

Because everything God puts in the garden is good!

According to the USDA Nutrient Database for reference, chickpeas hold 8.86 grams of protein, 7.69 grams of fiber, 49 mg of calcium, 48 mg of magnesium, and 291 mg of potassium per 100 grams. They have a low glycemic load, which helps keep blood sugars stable. (1)

No spikes and drops in blood sugar are what we want, right?

Several studies cite chickpeas as lowering LDL-C cholesterol and Total cholesterol, while also lowering blood pressure. (1) I’ll take that special loving care from the Creator any day!

The PubMed article I’m citing today, refers to chickpeas as pulses, the edible seed of plants in the legume family. I think it’s interesting the captive Daniel, in the Bible refused to eat the king’s rich food and requested “pulses”. After 10 days he and his comrades looked healthier than all the other men.

At the end of ten days, it was seen that they were better in appearance and fatter in flesh than all the youths who ate the king’s food. So the steward took away their food and the wine they were to drink, and gave them vegetables (pulse, KJV).

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

Mayo Free Chickpea Salad Recipe

I hope you enjoy the connection of how well we are cared for and how our health is improved when we take advantage of the simple things provided for us in life!

It’s fun to explore new recipes and flavors as we seek better health, spiritually and physically!

This mayo free chickpea salad is just one of many ways to eat more vegetable-based meals throughout the week.

Have a great week!

References:

Wallace TC, Murray R, Zelman KM. The Nutritional Value and Health Benefits of Chickpeas and Hummus. Nutrients. 2016 Nov 29;8(12):766. doi: 10.3390/nu8120766. PMID: 27916819; PMCID: PMC5188421.

An easy and tasty treat is at your fingertips with these low sugar cranberry macadamia nut blondies. It is an end of lunch light sweetness that makes you feel like you are cheating on your eating plan but you’re not.

It’s made with coconut flour and some of my favorite seeds to give it added protein and fiber. Even better, the cranberries are sweetened with juice instead of sugar, while the batter is slightly sweetened with maple syrup.

Cranberry Macadamia Nut Blondie Benefits

The inulin in this recipe amount to 2 teaspoons, that’s about two servings containing 10 calories, 5 carbs, and 4.4 grams of fiber. Inulin is made from organic chicory root which comes from the dandelion family.

It is thought to help stabilize blood sugars, works like a stool softener, and feeds our good gut bacteria. According to a Healthline article a 12-week study showed the oligofructose in this little gem decreased levels of ghrelin (the hunger hormone) in 48 adults.

Pairing this fiber with flaxseed meal and chia seeds gives each serving of this end of meal treat just over 3 grams of fiber per serving and 4 grams of protein. You know what that means?

Yep, you are well on your way to meeting your fiber and protein goals for the day.

You may notice I use chia seeds in most of my blondies or breakfast bars, too. The following graphic illustrates why. . . there are powerful benefits of adding this little jewel to any recipe. (1)

Recipe Devotion

God’s amazing handiwork is seen in some of the smallest and simplest things he made, aren’t they?!

We didn’t understand or see the power of antioxidants until a few short 40 years ago. The ability for these polyphenols and isoflavones to protect against cancer, diabetes, heart disease, and painful inflammation is truly stunning.

He also understood ahead of time how our overabundant environment of ultra-processed food would contribute to hormone dysfunction and illness. I am so grateful for his thoughtfulness and foresight in planning our rescue!

Now, if we only understand and appreciate his efforts by partaking of his magnificent garden!

For since the creation of the world God’s invisible qualities—his eternal power and divine nature—have been clearly seen, being understood from what has been made, so that people are without excuse.

Don’t forget what God puts in the garden is always good! His plan for our physical and spiritual health is perfect. We can lean into his guidance and settle in His word to find contentment in every aspect of our lives.

Cranberry Macadamia Nut Blondies

I hope you enjoy making your own cranberry macadamia nut blondies for a quick on the run breakfast or use them for after dinner treats. There are many other breakfast bar ideas on the blog, so feel free to look around and check them out!

If you need coaching, I am here for you!

References:

Knez Hrnčič M, Ivanovski M, Cör D, Knez Ž. Chia Seeds (Salvia hispanica L.): An Overview-Phytochemical Profile, Isolation Methods, and Application. Molecules. 2019 Dec 18;25(1):11. doi: 10.3390/molecules25010011. PMID: 31861466; PMCID: PMC6994964.

I’m continually wondering how to reduce waste in food items. So, when summer comes and watermelon is plentiful, making a watermelon rind pie seems logical. Well, it may actually seem a little odd to some people, but being open to possibilities with God’s creation is why he gave us a brain, right?

After all, we are made in his image and after his likeness, which could mean a number of things. (Genesis 1:26) However, the ability to think, have character traits similar to him, and to create things, all come from God.

Therefore, it’s fun to look up ways to experiment with food leftovers, especially large items like watermelon rind!

Devotion

God gives us so much joy in the little things, doesn’t he? We can explore new things, use our imaginations, and create pleasant things for the people we love. The gift of life and the fullness of joy is being carved and molded into the image of his Son, Jesus.

I can’t think of a more generous gift or way of living than to be pleasing to others. Although, I’m not great at doing it all the time, it is my heart’s truest desire.

Every minute of our devotion to what is good and pleasing to God, matters, my friend.

He sees and He knows, how you want to please Him, too. Eventually, our ultimate pleasure is being with him forevermore.

You make known to me the path of life;
    in your presence there is fullness of joy;
    at your right hand are pleasures forevermore.

Psalm 16:10-11 ESV – For you will not abandon my soul to – Bible Gateway

In the meantime, we’ll enjoy everything he puts in his Word, the garden! There are more than a few benefits to this watermelon rind, than I ever knew.

Once I got some taste testers in line and proper feedback, I was able to tweak the recipe to be more texture and taste friendly. Oh… . and this much watermelon rind is enough to make two pies! So, you may want to double the pie crust recipe below for another, or use your standard pie crust recipe.

So, are you brave enough to try it?

I will definitely try it again, since the texture issue is fixed! I’ll post better pictures, too!

If you haven’t subscribed yet, don’t forget to do that on your way out.

Also, be sure to check out other low sugar summer treats on the blog! Low Sugar Cherry Tarts, Energy Boosting Breakfast Brownies, and Cranberry White Chocolate Granola Bars are a few.

If you need a wellness coach, I am here for you request an appointment here!

Carob & almond butter dates are small little delights to enjoy after a protein packed meal. Although, carob is not the same as cocoa, it does have a similar flavor. It’s milder than chocolate, and if we have a sensitivity to chocolate, or heaven forbid. . . don’t like it. . . carob might be a good substitute.

Anyway, since I like playing with food, I’m giving it a try. If you’ve visited this site much at all you can probably guess the reason why.

The nutritional value of carob makes me a fan!

Benefits of Carob Almond Butter Dates

Carob comes from the Mediterranean area and is rich in phytosterols. It is particularly rich in D-pinitol, an antioxidant that lowers cholesterol and improves blood sugar regulation. It is helpful in scavenging free radicals that can be precursors to cancer, while at the same time reducing oxidative damage to the pancreas and liver. Paired with dates, another polyphenol rich gift from God’s garden, and you and I get a double dose of goodness for improving HDL-cholesterol. (1)

The fiber-rich dried date is slow to raise blood sugar, and also contains calcium, magnesium potassium and zinc. (2) Overall, the nutrient rich benefits of these two garden goodies is well worth the 5 minutes it takes to make them! I love how God puts his divine stamp on everything he makes!

Devotion

So I will bless you as long as I live;
    in your name I will lift up my hands.

My soul will be satisfied as with fat and rich food,
    and my mouth will praise you with joyful lips,
when I remember you upon my bed,
    and meditate on you in the watches of the night;

Psalm 63:4-6 ESV – So I will bless you as long as I live; – Bible Gateway

King David, the Psalmist, praises the Lord despite being fiercely chased by his enemies. His trust is fully in God spiritually and physically, remembering in his thoughts and prayers a relationship outside of his circumstances. How inspiring it is to see a war-torn soul like his search for and praise God with joyful lips.

We can turn to Him in our distress too!

Our souls will be just as satisfied as our tongues are with a sweet and tasty treat!

Carob & Almond Butter Dates

I hope you like the taste of Carob & Almond Butter Dates as much as my friends and I do!

I’ll be looking forward to more ways to use Carob for treat recipes very soon!

It might be a nice addition to some Copycat Kind Bars or Breakfast Bars!

Take care, and God bless!