These 5 Ingredient Peanut Butter Pie Minis are a healthier version of a timeless treat! My mom’s favorite thing is peanut butter. I cannot remember a time when we did not have peanut butter in our house.

What can I say? I am my mother’s daughter. A couple of tablespoons of peanut butter on an apple has been a breakfast staple in our home for many years. It fills us up and holds us over well until lunchtime.

So, the other day after eating my apple and peanut butter I realized there wasn’t enough protein in that choice. I grabbed the Triple Zero Vanilla Yogurt and put it in the tiny bowl and the idea for peanut butter pie minis is here.

Benefits of Peanut Butter Pie Minis

Although peanuts are more calorie dense than more beneficial and lower fat sources of protein, they do pack a nice nutrient punch. Besides, this recipe uses organic peanut powder that has no oil and is 87% less fat!

To be open and fully transparent, peanut butter probably helped keep me from becoming severely Vitamin B deficient as a youth and young mother of two. The MTHFR mutation I have prevents me and approximately 65% of the population to poorly metabolize our B vitamins. Especially the synthetic folic acid, in all the cereals I ate growing up!

However, my family and I enjoyed our peanut butter and received a decent amount of natural folate throughout the years. Three ounces of peanuts contain a nice combination of B vitamins we all need (about 100 grams) has . . .

Biotin–helps build and use glucose, break down fatty acids and amino acids, and is important in regulating gene expression for neurological function (1).

Folate helps break down protein, contributes to building DNA and RNA structures and so plays a role in growth and reproduction of cells. It also helps balance neurotransmitters in the brain, and it’s deficiency can result in neural defects in infants. It helps lower homocysteine levels (aka inflammation), too!

Niacin (B3) is the best vitamin to increase HDL cholesterol.

Thiamin (B1) is important for breaking down glucose and supplying us with energy. Plus it is important for the development of neurotransmitters.

Vitamin E‘s primary function is an antioxidant to help us get rid of all the garbage we inhale and consume from pollution, ultra-processed food, and chemicals.

Devotion

God’s plan for our physical and spiritual health is good, and He knows exactly what we need when we need it! I am continually impressed with how he provides and protects us from ourselves even when we are ignorant of our actions!

He gave a woman named Abigail, the wife of Nabal, a swift thinking brain and the wisdom for hasty action when her family needed it. When her husband refused to supply David with a few animals from the bountiful harvest celebration taking place, she quickly mounted the mules with supplies as a peace offering.

Then Abigail made haste and took two hundred loaves and two skins of wine, and five sheep already prepared and five seahs of parched grain and a hundred clusters of raisins and two hundred cakes of figs and laid them on donkeys. And she said to her young men, “Go on before me; behold, I come after you.” But she did not tell her husband Nabal. 

Now David had said, “Surely in vain have I guarded all that this fellow has in the wilderness, so that nothing was missed of all that belonged to him, and he has returned me evil for good. God do so to the enemies of David and more also, if by morning I leave so much as one male of all who belong to him.”

1 Samuel 25 ESV – . – Bible Gateway

I am grateful for God’s description of this strong, intelligent woman in the Bible who is counteracting the foolish and violent reactions of the men in her life. It is an example of how women and men complement one another. She beautifully reminded David of who he is and what God chose him to do.

He is to be the king of Israel and not to behave dishonorably and hastily. I am sure she would sit down and enjoy making a few cakes for David and his men, again. She later became his wife!

So, pour a nice hot cup of tea and enjoy preparing this simple dessert with your family this week! You won’t regret it! Don’t forget to leave me a rating when you try it!

Peanut Butter Pie Minis

Enjoy your peanut butter pie minis today! They are fun to make with the kids and are a guilt-free treat for everyone trying to eat healthier!

Check out the other Peanut Butter Recipes on the Strengthen Your Heart Blog!

References:

León-Del-Río A. Biotin in metabolism, gene expression, and human disease. J Inherit Metab Dis. 2019 Jul;42(4):647-654. doi: 10.1002/jimd.12073. Epub 2019 Mar 19. PMID: 30746739.

I cannot think of a better challenge the week of (and after) Thanksgiving than to diversify our daily colorful plant intake! 

Can you?

Seriously, awesome metabolic health, underlying inflammation in autoimmune responses, and reversing insulin resistance couldn’t happen in a better way! God’s garden is full of all the healing vegetables we need, and I am so thankful!

It’s so much fun to see what He has in store for us when we partake of His goodness, isn’t it? 

I mean just think about the variety of colors we will be consuming at our upcoming feast! I’m so excited! Especially since a few ladies and myself are finishing up a 4 Week Pre-Holiday Challenge and are fasting from sugar and grains. 

I lost 5 pounds, by the way, and the other ladies lost weight, too! Imagine what this will look like over the next few months for these women if they continue! 

The challenge ends soon, so we’ll be ready to enter the holiday season with renewed understanding of how our bodies respond to food as we slowly reintroduce those items in small quantities.

Something I noticed really quickly as we were in week 3 of the challenge is the stiffness in my hands got better.

The one day I went out for lunch and ate bread gave me some clear cues I should stay away from it altogether. By 3:00 pm that day, my hands were hurting and by 6pm that night I couldn’t even hold an iron skillet while cooking. 

Now granted, the bread at Longhorn was most likely a bread made with bleached flour, and bromine and not Fresh-Milled like Sue Becker taught me to make through her Little Red Book!

None of the organic spelt berries I’ve purchased and made bread with affected me that way!

Can you believe something you and I eat can affect our hand grip so significantly? Have you ever paid close attention to any symptoms like that?

I was blown away! It makes me not want the items back in my regular routine. 

This new challenge, on the other hand, sounds like fun. It’s making a point to incorporate different colored vegetables each day.

Diversifying plants not only helps our gut health it also:
Reduces inflammation
Helps restores hormone balance
Gives us renewed energy
Reduces constipation
Improves blood pressure
Lowers cholesterol
Maintains blood vessels and heart health
Plays a HUGE role in helping our mental health (by restoring the gut/brain axis)
 

So, lets dive in and see how we can Eat a Variety of Plants for the next 5 days!  

10 Easy Thanksgiving Vegetables and Fruits to Diversify with This Week!

1. Green Plants!

Green Peppers, spinach, kale, Brussel sprouts, asparagus, and cabbage are delicious and so versatile, you and I can pair them with just about anything. What are some of your favorite ways to use them?

What about with green herbs like rosemary, parsley, sage, and oregano?

Oh, Yum!

Don’t forget, green fruits like grapes, avocados, pairs, kiwi, and limes are fun, too. 

2.  Yellow Plants

Yellow squash, yellow peppers, tomatoes, spaghetti squash, are some of my favorite vegetables. 

Fruits like lemons are wonderful for liver and kidney support as well as detox as we indulge in our sweets. Bananas and mangos are good too, just high in natural sugars so we can be wise with portions. 

Herbs that are yellow an offer flavor and more antioxidants are ginger, moonshine yarrow, dandelion and marigold petals.

3. White Plants

  Potatoes are right up our alley on Thanksgiving, alongside some cauliflower. But do you ever think about leeks, parsnips, turnips, kohlrabi, fennel, and rutabaga for your feast? 

White fruits include Asian pears, and coconut. 

We can also enjoy herbs like garlic and onion that go really good with some white beans and brown rice. Is your mouth watering yet?

4. Red Plants

Red cabbage, tomatoes, beets, rhubarb, radishes, red beans are scrumptious for fix and go meals during a busy week. 

Red grapes, dragon fruit, strawberries, raspberries, cherries, and red apples make for some delicious snacks and pies, too!

5. Orange Plants

Lastly, our variety of orange vegetables for this festive week can be butternut squash, sweet potatoes, pumpkin, carrot, or acorn squash. 

Oh, boy! Lots of good items with fiber, nutrients and natural sugar. We have so many options.  This isn’t a challenge, at all! For more ways to use these delicious plants check out the Derailing to Detox post!

God created such a tasty variety of plants to heal us, sustain us, and make us whole it’s utterly awe-inspiring!

I will give thanks to the Lord with my whole heart;
    I will recount all of your wonderful deeds.
 I will be glad and exult in you;
    I will sing praise to your name, O Most High.

Psalm 9:1-2

I am Statements of Jesus and Who God’s Word Says We Are

God gave us these wonderful plants for our physical healing and His Son for our ultimate Spiritual healing. We definitely need both for our health journey!

So, I am listing the “I AM” statements of Jesus here alongside the “I Am” statements written about Christians in the Bible to remind us we are loved by our Creator and have a purpose!

Mental, physical, and spiritual health begin there! At the same time, what we fill our bodies with what matters too!

Jesus’ “I Am” Statements

1. I am the Bread of Life  (John 6:35)
2. I am the Light of the World  (John 8:12)
3. I am the Door  (John 10:9)
4. I am the Good Shepherd (John 10:11)
5. I am the Resurrection and the Life  (John 14:6)
6. I am the True Vine  (John 15:1)
7. I am the Way, Truth, and The Life (John 14:6)

Don’t forget your strengths! You and I use many of them each and every day to care for others, participate in relationships, and function in life!

If you have to, use your fingers to count them down as you say each one, “I am Faithful, I am loved, I am HIS and He is mine!

What is God pressing on your heart today about who He says you are and what He made to make you whole, again?

My prayer is that you find the answers you are looking for and practice using a variety of plants in your daily habits! What’s in the garden and in His Word are so good!

Be blessed,

Mysty

Simplifying Health Faithfully

Did I say pecan. . . tarts? A group of ladies and myself are finishing up a 4-week Pre-Holiday Challenge. Part of that challenge is no grains or refined, processed sugar. . . at all. So, as it wraps up this week, I thought making a gluten free and maple flavored (no added refined sugar) pecan pie for Thanksgiving would be a nice way to bring a small amount of indulgence back into my life.

It is a holiday, after all! Part of life balance, in addition to portion control over sweet treats, is to relax, enjoy time baking, and pleasing others with our creations. All the while, staying motivated to keep moving.

As one of my clients says, “I can take a small bite, and it is enough.”

Yes! That is exactly where we want to be with sweets at any time of the year! However, it takes physical and mental training to do that, and each person’s threshold is different. That is why a nurse health coach can be very helpful. We are effective at guiding discussion, providing education, and brainstorming ideas together with our clients. Check out the testimonials on this site to see what I mean!

So, why tarts instead of a whole pie? Pecans are very energy dense, which just means high in calories and fat. As with many things we eat on this holiday, it just requires good judgment.

Again, it’s about portion control. The smaller the size the less fatigue, swelling, and adverse reactions will be from too much sugar. The sugar in this case is being replaced with maple syrup. You might think, is there ANY benefit (besides mouth-watering delight) of eating a pecan tart? Hmm, well of course there is. God always has a plan for his children’s good.

Benefits of Pecans

A serving of pecans provides 38% of your body’s daily requirement of copper. Copper is a mineral necessary for red blood cell production, nerve function, and keeping our immune system strong. We are getting a nice supply (at least a serving) in our little tart. Zinc is another necessary mineral present in pecans that helps us fight colds and boost our brain health. There is also 16% of the RDA for thiamine (B1) present to help with converting all those Thanksgiving carbohydrates we eat into fuel!

According to a science-backed Healthline article on pecans, a couple of studies have shown lowered LDL cholesterol eating pecans each day, while others mention tree nuts in general are good for heart health. Think about it, they are made of monosaturated fats, the good fat that feeds our brain and nerve cells, while not being toxic like man-made fats extracted from seeds, degummed with chemicals, bleached for purity, and heated at high temperatures. God would never think of doing something like that to His creation.

The fiber in pecans is insoluble in water and forms a gel-like material to help us move substances through the gastrointestinal tract. Thus, slowing down the absorption of sugar in the bloodstream. According to the article, pecans also help with insulin sensitivity and assist the pancreas to produce insulin (the hormone necessary for carrying energy into the cells). (1)

Overall, the benefits are good when we keep in mind the high calorie and fat content in the days BIG picture! The tarts also contain maple syrup giving it an even higher calorie count alongside trace minerals, antioxidants and 19% of the RDA of riboflavin. Riboflavin is a key nutrient to keep our energy up and help the body use enzymes to function in the right way. It also helps us break down fats, medications, and steroids!

A reasonable tradeoff for eating a tart may be– not going for seconds on the macaroni and cheese, corn pudding, rolls, or potatoes. . . you get the idea.

The eggs in these tarts are giving us added protein, 28% of our selenium, 23% of our B12, 20% Riboflavin, plus B5 and folate. I’ll take that in my tart, thank you! Eggs are also great for raising HDL, the cholesterol that helps move oxidized LDL back to the liver for excretion into the colon. Yep, I’ll take that, too! What God creates is definitely good!

Recipe Devotion

I will give thanks to you, Lord, with all my heart;
    I will tell of all your wonderful deeds.

Psalm 9:1

It’s hard to stay silent about God’s wonderful deeds when we study what His divinely designed plants and animals do for our bodies! The most common expression of this profound knowledge is a grateful heart. Giving thanks comes as a natural reflex. Just think about how Thanksgiving brings families together.

There is no pressure to gift exchange, no worries about getting the wrong items, and no fears of spending too much money. It’s just a time of celebration, laughter, and joy. Everything the birth of Christ was meant to be before it became so commercialized.

You and I can take a moment today to think about what really matters in life. Time bonding with those we love is so precious, it is also a time to align our behavior with our values. What is happening in my life now that is preventing me from experiencing complete joy? Am I thankful for what God is doing in me and through me to be more like His Son?

Whatever He is doing, I pray you are filled with His Spirit enough to know you are loved! You can enjoy your pecan tart this holiday season with your family guilt-free!

Preparation Pictures for Pecan Tart Ingredients

Beware! Making your own crust is a labor of love!

I hope you embrace the God who gave you this opportunity to celebrate this week! If you are looking for more ideas for your feast I have a few more gluten free ideas. . . in fact there are currently 42!

One of my favorites is using oats in place of brown rice flour in these Gluten Free Apple Tarts.

God bless!

My flesh and my heart may fail,
    but God is the strength of my heart
    and my portion forever.”

Psalm 73:26

References:

Tree nut phytochemicals: composition, antioxidant capacity, bioactivity, impact factors. A systematic review of almonds, Brazils, cashews, hazelnuts, macadamias, pecans, pine nuts, pistachios and walnuts – PubMed

The end of summer doesn’t feel like it’s upon us with temperatures still in the 90s! That’s ok with me right now for two reasons:

1. I love being outside and I don’t like to be cold.
2. I can still enjoy beautiful summer fruit!

The plan to enjoy peaches is here and it makes a delicious energy packed breakfast. Now, I know if you and I are not running marathons or running our legs off for a long shift, this dish can be a little too energy packed.

What do I mean by that?

It’s a 4 Serving recipe offering about 1/2 cup delicious, creamy oats and peaches for each per person. This one serving packs in around 45 carbohydrates, 10 grams of protein, and 6 grams of fiber. Great if we’re busy and burning calories all day. Not so great, if we are sitting long hours at a desk.

Being a female over 50, that is a little too high carb for me. I try to keep my carbs at 30 grams for meals. If the carbs are a little too many for you too, no worries, I have a solution.

We will use 1/4 cup of this dish and add the 3/4 cup of Triple Zero Vanilla Yogurt to it so we get half the carbs and more protein!

The yogurt has 17 grams of protein, putting us at 22 grams for this breakfast.  The key to any healthy eating plan and maintaining a decent weight is to modify any recipe and serving size to our own needs. So, if you are like me and need to watch your carbs, using this method may make it easier for you.

Benefits of Peaches & Cream Oatmeal

Peaches provide small amounts of vitamin C, A, and Bs. They also give us decent amounts of copper, potassium, and antioxidants that are known to decrease the growth and spread of cancer cells. I’ll take that divinely designed jewel any time! Oats offer 5 grams of protein and 4 grams of fiber, while also offering manganese, phosphorous, magnesium, copper, zinc, and B vitamins.

The avenanthramides in oats help reduce oxidative stress, which is always beneficial in the blood vessels to reduce inflammation and therefore blood pressure. The fiber present in both plant foods feed our gut microbiome and create a healthy balance of good bacteria necessary to lower cholesterol.

We can top these with heart healthy walnuts or almonds to get even more nutrients!

What’s in the garden is definitely good! What’s in His Word is even better!

Devotion

We want what’s good, don’t we? I know for the most part, we do. Yet, there are so many cultural influences around us we can be easily deceived. For instance, in Jeremiah chapter 2, Israel has a charge against them for abandoning the Lord. God says in the HCSB version, “they exchanged their Glory (meaning God himself) for useless idols.” (vs. 11)

He says, “My people have committed a double evil: They have abandoned Me, the fountain of living water, and dug cisterns for themselves, cracked cisterns that cannot hold water. “So, think about that for a minute. The fountain of living water is the Spirit Himself providing, protecting, and continually soothing the mind, heart, and soul. But they chose instead to worship carved stones and wooden images that are empty and have no power at all.

There is no comfort in distress, illness, grief, or death from these leaky cisterns, just a short-term enjoyment in flesh appealing practices. Gone is the steadying hand of reason to keeping them from sinning or the conviction to stop selfish behavior and put others first. The warning is so pertinent to our day and time too, don’t you think?!

Your own evil will discipline you;
your own apostasies will reprimand you.
Think it over and see how evil and bitter it is
for you to abandon the Lord your God
and to have no fear of Me.
This is the declaration
of the Lord God of Hosts.

Jeremiah 2 HCSB – Israel Accused of Apostasy – The word – Bible Gateway

Ouch! This really makes me think! Does it you? How has our own evil disciplined us? How have we abandoned the Lord? I can recall several instances. Like when pride reigns and I can’t keep this viperous tongue silent. Or when I think I’m right about something and that matters more to me than keeping peace with another person of different values.

I truly want to consider the fruit of the spirit and have the peace and patience necessary to preserve someone’s feelings. What happens when you and I don’t do that? We lose our witness as Christ followers.

The discipline comes in the form of distance from the people involved in the situation. Misery is also a close companion. If we’re truly saved, abandoning the Lord and giving in to the “god of self” soon has us humbled and regretful. We feel the grieving of the Holy Spirit because He is part of us! We’re sorry we missed the mark and want to repair the damage.

The difference between us and Israel is we see our own evil, repent from the wrong action, and turn away from it whereas they don’t. Therein lies our hope! We have the assurance and glory of Jesus taking the burden for us on the cross and giving us eternal forgiveness through the Holy Spirit! We want to be more like Him and less like Israel.

It’s as energizing for our souls as a packed peaches & cream oatmeal is for our bellies!

I pray you enjoy more of both today! If you like this recipe devotion, please give it a rating and share it with a friend!

Check out the other recipes with peaches on the blog, too! I look forward to serving you!

Mysty

Protein Packed Peach Cobbler

The zucchini is on! And this 3 step zucchini breakfast casserole is the dish you and I need to use up some of that abundant squash! You know how it is, one after another come on this plant over night! Before the season is over you and I’ve dehydrated, pickled, sauteed, froze, or baked enough bread to feed a family of ten!

It’s exciting, but also a little overwhelming.

My purpose with this blog is to explore God’s garden and His Word with you to create recipe devotions for spiritual and physical growth. There are so many good things at our fingertips for health and wellbeing!

Whether it’s curling up with some encouraging scripture passages or growing some vegetables in our own backyard, the connection with our Creator and the outdoors is hard to match with anything else.

At the same time, gardening in the yard gives us an opportunity to soak in some much-needed sunshine to develop vitamin D!

This dish brings the backyard to the table in an easy and simple way. Here are the 3 steps:

1. Prepare and Shred the Zucchini with your favorite spices (I use the same amount for the vegetable as I do my sausage below.)
2. Grab your favorite spices and nitrate free sausage (I like to buy three pounds of ground turkey and add minced onions, lots of oregano, a moderate amount of coriander, pepper, and a small amount of salt to make ground sausage.

   So, just add 1/2 cup onions, 2 tbsp oregano, 1 tbsp coriander, 1 tsp black pepper, 1 tsp salt.

   I prepare this weekly for the two of us while I’m in the kitchen cooking something else, then let it cool and store it in the fridge until it’s ready to use for a meal.

3. Get a 9x 13 Casserole dish ready with a tablespoon of butter. Add the spiced zucchini, sausage, and 9 eggs, top it with cheese and we’re ready to bake!

Benefits of 3 Step Zucchini Breakfast Casserole

When this casserole is baked in a 9 x 13 dish and divided into 12 servings you will receive a whopping 17 grams of protein per serving. Plus, you’ll only be consuming 3 carbohydrates per serving, which leaves us some wiggle room for some multigrain muffins to tag along and give us more fiber. That’s a great start to a healthier day.

Zucchini is also rich in antioxidants, zeaxanthin, and lutein, which are known for their role in helping to prevent macular degeneration, and cataracts. (1) Both of these carotenoids are thought to improve bone density as well. A study of Korean men and women found improved bone density in the femoral neck, total hip, and overall body with consistent intake of these antioxidants. (2)

You may also be happy to learn, a study in Brazil investigated the nutritional value of zucchini raw verses steamed. They found an increase in the antioxidant availability when the items were steamed. (3) Maybe even more interesting in this study, was how microwaved steaming increased potassium and sodium concentrations. (3)

Recipe Devotion

I love reading studies about how whole food heals and sustains us! God’s plan for our health and thriving never fails. Even when we face health challenges or chronic disease that seem too hard.

The metabolic challenges facing us and our children will partly be overcome when we learn how to manage stress, prioritize our sleep, and focus on fueling our bodies before enjoying our treats! As we see in the news frequently, the metabolic health crisis is serious. The American waist circumference is growing, cholesterol and triglycerides are out of range, while blood pressure and blood sugars are rising, too.

It’s like being surrounded by an enemy. Culturally acceptable overeating and depending on convenient food is deceptive and inescapable. Jesus reminds us in the Bible we are to be wise as serpents and gentle as doves in all things faith related, and gospel related.

Behold, I am sending you out as sheep in the midst of wolves, so be wise as serpents and innocent as doves.

Matthew 10 ESV – The Twelve Apostles – And he called to – Bible Gateway

But I think it also applies to how we navigate this deceptive world. There are many food and environmental devices designed to distract us, while at the same time luring us to complacency and illness. Leaning into God’s inspired Word, in the Bible, is steadfast support for us spiritually.

We are called to share our hope and our testimony, with authority, just as the twelve were called to share the gospel to their brothers and sisters. The great news Jesus shares in Mathew chapter 10 is that no matter what we face, the Holy Spirit will give us the words. Even during the severest persecution, we will have the wisdom and the strength to remain faithful.

I hope it fills you with enduring hope and perseverance today as much as it does me. We are well provided for physically and spiritually, if we just slow down long enough to let taste and see the Lord is good!

Recipe for 3 Step Zucchini Breakfast Casserole

The recipe is below!

Check out my other recipes for Zucchini Veggie Burgers & Relish on the Strengthen Your Heart Blog!

You have a wonderful day! I hope you enjoy this 3 step zucchini breakfast casserole and change it up with your favorite spices and vegetable additions! I’m always here if you’re looking for a RN Health and Wellness coach or need a speaker for your church ladies’ retreat!

References:

Abdel-Aal el-SM, Akhtar H, Zaheer K, Ali R. Dietary sources of lutein and zeaxanthin carotenoids and their role in eye health. Nutrients. 2013 Apr 9;5(4):1169-85. doi: 10.3390/nu5041169. PMID: 23571649; PMCID: PMC3705341.

Regu GM, Kim H, Kim YJ, Paek JE, Lee G, Chang N, Kwon O. Association between Dietary Carotenoid Intake and Bone Mineral Density in Korean Adults Aged 30-75 Years Using Data from the Fourth and Fifth Korean National Health and Nutrition Examination Surveys (2008-2011). Nutrients. 2017 Sep 16;9(9):1025. doi: 10.3390/nu9091025. PMID: 28926945; PMCID: PMC5622785.

de Castro NT, de Alencar ER, Zandonadi RP, Han H, Raposo A, Ariza-Montes A, Araya-Castillo L, Botelho RBA. Influence of Cooking Method on the Nutritional Quality of Organic and Conventional Brazilian Vegetables: A Study on Sodium, Potassium, and Carotenoids. Foods. 2021 Jul 31;10(8):1782. doi: 10.3390/foods10081782. PMID: 34441559; PMCID: PMC8391696.

I am always looking for easy and healthy treats my kids will love! So, these easy 4th of July treats fit the bill. Plus, summer makes it so irresistible with all the fresh berries in season. God provides all the beautiful antioxidants we need and combines it with a sweetness we love.

There is no reason my family and yours can’t maintain our healthier eating habits around this boisterous freedom holiday. When we focus on combining fresh, fiber-filled fruit with whole grain and healthy protein we can easily stay the course.

It’s a win-win for everyone, adults and children alike.

I like to keep it simple and use what I have on hand. Since stocking up on or growing fresh fruit is a part of my weekly routine, these easy 4th of July treats are a no-brainer.

Of course, staying the healthy eating course means these treats are going to top off the lean ground meat portions we choose. . .without nitrates or nitrites. Fresh veggie salads are also on the menu with our very own salad dressing mixes, and maybe even a bun or two we’ve made ourselves!

Yep, easy whole food never tasted so good!

So Let’s Get Started with those Easy 4th of July Treats!

I am a big fan of the protein craze and using what we have to meet our bodies needs and the nutritional needs of our children, while still having fun and enjoying life. Trust me, when the family’s taste buds are weaned off high sugar items laced with chemicals, they learn to love the simplicity of fresh items much more. That is why these Yogurt & Fruit Parfaits with triple zero yogurt from Oikos works in these treats. It’s low in sugar and provides a decent amount of protein, while tasting delicious with fresh fruit and our favorite granola.

2. Mini Fruit Pizzas!

Fruit pizza has been around for decades! The base is usually made with hydrogenated oils and lots of sugar on top of bleached white flour cookies or the famous store-bought brand with the same ingredients. Let’s make it healthier with some gluten-free nuts, some delicious triple zero (stevia only sweetened) Oikos yogurt, and fresh fruit!

3. Watermelon Bowl

Who loves an easy throw away item to take to a party that doesn’t risk food poisoning? ME! I learned this years ago in some Woman’s Day magazine, I’m sure! But the idea is perfect. I slice my watermelon down the middle. Set aside a large bowl and begin to carefully slice and remove the chunks. I then wash my blueberries, strawberries, cantaloupe, and kiwi and chop them, too.

Once the watermelon is empty and smooth, I start taking small cuts around the edges and remove them to create a nice design. On the bottom I make a fine little slice removing the curve but not puncturing the “bowl”, so it sits flat. I fill it with all the chopped fruit, cover it with plastic (I know, ick! But what other options do I have? Let me know what you would use in it’s place!)

Easy. Simple. Delicious. We’re off to the party.

I hope your 4th of July is wonderful. We can celebrate our freedom in this very unique country founded on the principles of openly practicing our faith. A faith not hindered by governing bodies who fear the ONE authority who is truly in control of our freedom.

Even with all its flaws, it is still a joy, an honor, and a privilege to live in such a beautiful place that allows you and I to honor God and worship Him.

Today, as we celebrate our country’s freedom from oppression, may we never forget who died for our eternal freedom!

 So if the Son sets you free, you will be free indeed.

John 8:36

Now the Lord is the Spirit, and where the Spirit of the Lord is, there is freedom.

2 Corinthians 3:17

BibleGateway – Keyword Search: freedom

May God bless you and our country today and every day!

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!