The month of May in the Ohio Valley brings forth really nice asparagus patches. The flavor and health benefits of asparagus make it a star side dish or main meal in our house. Caramelized carrots and asparagus with walnuts is an easy delicious way to enjoy this springtime vegetable.

Although, I love eating and preparing this vegetable, I don’t have great success growing it in my garden. Hopefully, that will change as I read about the ph. of soil, fertilizing, and appropriate harvesting. In the meantime, I’ll enjoy my local grocer’s variety and whip up this recipe for my family

What’s God Put’s In The Garden is Good

As I think about the nutritional value of asparagus, I think about our loving Creator placing just the right amount of folate in our food for us to thrive. There are 89 micrograms per cup, which is 22% of a lady’s daily requirement. (1) If combined with a cup of black-eyed peas half of the daily requirement for folate is met…NATURALLY. Why is this important?

Pay attention, heavens, and I will speak; listen earth, to the words of my mouth. Let my teaching fall like rain and my word settle like dew; like gentle rain on new grass and showers on tender plants. For I will proclaim Yahweh’s name. Declare the greatness of our God! The Rock-His work is perfect; all His ways are entirely just, A faithful God, without prejudice, He is righteous and true.

Deuteronomy 32: 1-4

We all have a folate receptor 1 gene (FOLR1) which need this B vitamin to transmit information through the membranes of our cells. It repairs DNA, regulates gene expression, protein production, and is vital for nerve impulses and transmission. (2) No wonder spinach, broccoli, brussels sprouts, beef liver and black-eyed peas are so valuable!

They provide the natural form of folate absorbed by the intestines and utilized by our bodies to continue the necessary functions of our cells. Without it we are more susceptible to depression, dementia and chronic disease.

So, enjoy your caramelized carrots and asparagus dish and feed your cells at the same time!

References:

(1) FOLR1 gene. MedlinePlus 2014. FOLR1 gene: MedlinePlus Genetics

(2) US Department for Health and Human Services. Folate – Health Professional Fact Sheet (nih.gov)

“And when the hour came, he reclined at table, and the apostles with him. And he said
to them, “I have earnestly desired to eat this Passover with you before I suffer. For I tell
you I will not eat it until it is fulfilled in the kingdom of God.”
Luke 22:14-16

The beauty of the Seder meal is the retelling of Israel’s flight from Egypt. As Judeo-Christian histories overlap this season, I have an opportunity to appreciate some of the things our Messiah, Jesus, may have enjoyed with his disciples before becoming the Passover lamb.

Traditionally, the story of the Exodus is retold with families of faith around the world. The bitterness of slavery, as well as God’s deliverance from the death angel are read. In addition to this, the plagues of judgment and preparing the unleavened bread for a hasty departure are retold to the next generation.

Therefore, each food item represents a part of the Israelite’s flight from Egypt.
Interestingly enough the symbols also represent Jesus as the suffering servant for new covenant believers as well. Prior to his betrayal and during the last supper together, he washed the disciples feet in preparation for the meal.

Jesus, The Suffering Servant

Although, this task was usually placed upon the lowest household servant, Jesus
demonstrates to the apostle’s humility in serving. He also gives a whole new meaning to loving our enemies. In fact, the thoughts of Judas were clear to Christ as he knelt before his betrayer to wash his feet.

Furthermore, celebrating the Seder meal with Jesus at the center brings depth to the celebration. A keen awareness of my slavery to sin and the tears of anguish for my slavery is revealed. The bread of life for my body, became the bread of life for my soul with the death, burial and resurrection of our risen Savior!

A lovely rendition of this meal, incorporating the last supper can be found on You Tube in “Shabbat in Your Home” here is the link:
https://www.youtube.com/watch?v=wVHa_hDwAlM

Also, the site listing the representation of each dish and the order of which to take themeal can be found from the article “The Order and Meaning of the Passover Seder” the link is here: https://www.learnreligions.com/what-is-a-passover-seder-2076456

So, I hope you enjoy an easy and delicious Seder Meal with Jesus this week as you prepare your heart for our Lord. Personally, this meal will forever change the way I observe and practice the history of my faith.

Bitter Herbs and Vegetables

Cucumbers, Onions, Mint, & Celery
1 Chopped Organic English Cucumber
1 Tablespoon Finely Chopped Onion
2 Teaspoons Fresh Chopped Mint (I used Lemon balm)
3 Stalks of Celery Washed and Chop
1 Tablespoon Organic Extra Virgin Olive Oil
Salt to taste

Wash and cut the celery for a tray. Combine the chopped cucumber, onion, and mint (a bitter herb) in a bowl, while seasoning with salt and the olive oil and set aside while you prepare the reminder of your meal. A small dish of salted water to dip the vegetables in is served alongside the the vegetables for dipping. The salted water represents the tears of the Israelites during their years of enslavement.

Jesus, The Bread of Life

Matzah
This recipe is very similar to the tortilla shells I make, the only difference is the amount of ingredients are different, they are baked, and the dough is pierced with a fork. This is a very simple and delicious reminder of the bread and body of Christ.

As they were eating, Jesus took bread, blessed and broke it, gave it to the disciples, and said, “Take and eat it; this is My body.” Then He took a cup, and after giving thanks, He gave it to them and said, “Drink from it, all of you.”
Mathew 26;25-27

Matthew 26 HCSB – The Plot to Kill Jesus – When Jesus had – Bible Gateway

Preheat oven to 425 and place a stone pizza pan into the oven to heat. Combine 1 cup of flour, ½ teaspoon of salt in a bowl and whisk until salt is combined. Add 1/3 cup of hot water to one teaspoon of olive oil then add the liquid until it is all
combined. Knead the bread lightly and divide into 8 balls. Roll out into squares
until very thin then use a fork to pierce the bread all over (As you can see above mine were too thick) Bake 2 min on first side, flip them over, bake 2 more minutes, then remove and brush with olive oil and salt.

Charoset
According to tradition, this side dish represents the brick and mortar the Israelites made for Pharaoh. I used:
1 Organic chopped Gala Apple
1/2 Teaspoon Cinnamon
1 Tablespoon of Honey
2 Tablespoons of Finely Chopped Pecans
Place all the ingredients in a bowl and serve with the Matzah

Lamb Chops and Roasted Potatoes & Parsley

4 Lamb Chops
2 Tablespoons Fresh Chopped Rosemary
2 Large Clove Minced Garlic Chopped and Salted
1 Lbs. Organic Small Golden Potatoes
1 Tablespoon Chopped Parsley
½ Teaspoon of Salt.

Preheat Oven to 450 Set the Lamb Chops on a paper towel to dry completely and set aside. Meanwhile, place an iron skillet on medium high heat on the stove.

Wash and prepare potatoes for a baking dish, toss them with 2 tablespoons of organic olive oil and 1 teaspoon of salt. Place in the heated oven for 20 minutes and bake until golden brown. Remove, stir and add the chopped parsley.

Make a rub with the finely minced then mashed garlic, ½ teaspoon of salt, and the chopped rosemary, rub the herbs on the meat. Place a table spoon of olive oil in the well heated skillet and sear the chops on one side 3 minutes (without turning). When browned turn over and heat the other side 3 minutes. I finish them off in the heated oven for three more minutes, then let them rest.

I have enjoyed reading the articles and watching the videos! For instance, it has inspired me to make the following recipes with the encouragement of Candice Reyes at Hooks2Crook! I did not know about the connection between Jesus and the Seder Passover meal until this week! I hope you have a blessed Resurrection Sunday and the eternal hope of our Lord, Jesus Christ!

Does your body sometimes crave the goodness of the garden? Mine does, especially after indulging in too many sweets while on vacation. Even though I maintain that 80% fruit, vegetable, whole food plan, that 20% of junk is causing misery. So, it’s back to basics with this Cashew Cauliflower & Asparagus Medley.

Cauliflower is a Powerhouse in Fighting Disease

When I think of all the benefits of cauliflower and asparagus I start to feel better already. The idea of decreasing joint pain and stiffness is appealing with this combination of anti-inflammatory delights. Cauliflower for instance, contains antioxidants that help fight cancer, the aging process and aide hormone balance. As a member of the brassica family of vegetables, cauliflower contains phytochemicals that lower oxidative stress, promote detoxifying enzymes, stimulate the immune system, decrease the risk of cancer, inhibit cancer causing mutations at the cellular level, as well as reducing the ability of cancer cells to grow and reproduce (1). We are talking, POWERHOUSE, of God given ability to fight disease.

While the benefits of cauliflower are amazing, its sister asparagus, in this dish also empowers our cells to fight disease! The polyphenols extracted in one study showed five antioxidant nutrients to fight disease; including ferulic acid, quercetin, rutin, isorhamnetin and kaempferol (2).

I don’t know about you, but I’m in! I’m starting by combining the lovely cauliflower with asparagus and cashews.

What God Puts in The Garden is So Good!

And God said, “Behold, I have given you every plant yielding seed that is on the face of all the earth, and every tree with seed in its fruit. You shall have them for food.
Genesis 1:29

There is no doubt science reveals the complexity and phenomenal plan of God’s provision for our bodies. His provision for our bodies is only outdone only by His provision for our mind and souls… through his word. So be assured today, in the beginning was the word and the word was with God and the word was God, he was with God in the beginning and the word became flesh and dwelt among us in the form of Jesus. (John 1:1, 14).

What a beautiful plan for divinely designed people!

So, if you like this Cashew Cauliflower & Asparagus medley you may also like more dishes from the brassica family! You can check them out here:

Parsnip & Chickpea Saute’ – Strengthen Your Heart (mystypfeffer.com)

Thank you and God bless you on your journey of battling chronic disease!

References:

1. Kapusta-Duch J, Kopeć A, Piatkowska E, Borczak B, Leszczyńska T. The beneficial effects of Brassica vegetables on human health. Rocz Panstw Zakl Hig. 2012;63(4):389-95. PMID: 23631258. The beneficial effects of Brassica vegetables on human health – PubMed (nih.gov)
2. Fan R, Yuan F, Wang N, Gao Y, Huang Y. Extraction and analysis of antioxidant compounds from the residues of Asparagus officinalis L. J Food Sci Technol. 2015 May;52(5):2690-700. doi: 10.1007/s13197-014-1360-4. Epub 2014 Apr 20. PMID: 25892766; PMCID: PMC4397332.
   Extraction and analysis of antioxidant compounds from the residues of Asparagus officinalis L – PubMed (nih.gov)

Super simple and delicious Kale and Butternut Squash Quesadilla’s will be just the right side to your chicken chili! I know, I’m wearing out that butternut squash, but when a girl can’t eat tomatoes but loves Mexican food…something has to give! So, I ‘m giving it all the chances I can for making a healthier meal. All you’ll need is a slice of Havarti cheese and the recipes for Quinoa Chia Tortilla Shells and Butternut Squash/soup below.

All you have to do is heat your skillet, spread your butternut squash over half of the tortilla, place your fresh cut kale over that, sprinkle with some onion salt. Split one slice of Havarti cheese evenly over the kale; then fold your tortilla shell over and brown in the buttered skillet about 3-5 minutes each side! Yum! You never know, Kale and Butternut Squash Quesadilla’s may just be your new favorite too!

Remember, what’s in the garden is so good!

The earth produced vegetation: seed-bearing plants according to their kinds and trees bearing fruit with seed in it according to their kinds. And God saw that it was good.

Genesis 1:12

Genesis 1:12 HCSB – The earth produced vegetation: – Bible Gateway

The first time I saw Soft Fish Taco’s on a cooking show, I thought, “WHAT!?” So, of course I wanted to try it. I don’t remember what fish or spices they used to make it either. A general rule of thumb for basic items like fish tacos is use what you know tastes good with fish and if it doesn’t turn out go back and look at the recipe. Now, the exception of course is baking; I follow the recipe to the T the first time, then change as I prefer. My guess is, you may too.

The standout for me on the first recipe I saw years ago was the garlic cucumber yogurt sauce, Tzatziki. Delicious! I love to make a red cabbage vinegar slaw to go on the side as well. Yum. If you can find Ice Atlantic cod, that is wild caught in Iceland, that is best. The Pacific cod in my local grocer is from China, and I’m not sure how trustworthy anything processed from there is anymore.

Cod Fish Benefits

The benefits of cod fish are: It’s low in calories and provides B12, magnesium, potassium and zinc. Included in this impressive nutrient load is approximately 90mcg of iodine; which is important for people with low thyroid function. Cod is also a good source of protein (20 grams for approximately 3 ounces). It is a rich source of omega-3 fatty acids as well, which are touted for their heart health benefits. The funny thing is, studies show the fish oil capsules help with inflammatory pain like arthritis but are not conclusive with improving heart health. However, eating the actual fish is! There is always a lead in Science revealing a link back to food in its natural form, isn’t there? Kind of like what God puts in the garden (and the waterways) to nourish and sustain us!

Come and have breakfast,” Jesus told them. None of the disciples dared ask Him, “Who are You?” because they knew it was the Lord. Jesus came, took the bread, and gave it to them. He did the same with the fish.

John 21 HCSB – Jesus’ Third Appearance to the – Bible Gateway

Jesus knew exactly what Peter, James and John needed after a long night of fishing. They not only need the nourishment of fish and bread, but of encouragement to do the necessary work of fishing for men. Men and women looking for something to fill the emptiness in their souls. An emptiness only Jesus, himself, can fulfill. Fortunately, for the disciples and us, he provides both. Take heart today, be strengthened by knowing the gospel of Jesus and His provision. Who knows? We may have the privilege of eating breakfast with Him too some day!

In the meantime enjoy these soft Cod Fish Tacos!

The Soft Fish Tacos are really good on these homemade tortilla shells or Over a Quinoa Bowl!:

Tortillas 3 Ways – Strengthen Your Heart (mystypfeffer.com)

A Cottage pie is one of my favorite meals on a cold winter day. Well actually, any day of the year works, but when it’s cold outside and the oven is on…I just get that toasty, comfortable cottage feeling. Now, since I’m reading a book about excess carbohydrates and Alzheimer’s Disease, I want this one to be low carb. As you probably see throughout the internet, cauliflower in place of potatoes is one way to accomplish that task. So, I’d like share my version of a simple Low Carb Cottage Pie, using cauliflower.

Wellness Tip: Reducing carbohydrates is beneficial for all of us since the prevalence of prediabetes and insulin resistance is approaching 80 million people in the United States. Research studies reveal a strong relationship between insulin resistance and dementia. Since, we all know loved ones with one or the other, it is wise to know how to combat this escalating chronic disease. Insulin resistance in synonymous with high cholesterol and elevated triglycerides both of which contribute to oxidative stress on our cells. Especially, the cognitive area of the brain. {1} Therefore, taking measures to reduce oxidative stress is wise for all of us. We can do that by eating a primarily plant based diet (80%) reducing daily sugar consumption, and lowering starchy vegetables and grains. This Low-Carb Cottage Pie is a start!

The difference between a Shepherds’ Pie and a Cottage Pie is the meat. I’m using lean ground beef for this instead of lamb. To make it even easier, I’m adding a bag of frozen chopped vegetables. Making things easier to prepare helps me stay on track with healthier eating throughout the week. I want preparing meals to be easier for you, too.

The other area that I want to be easier for you, is trusting God. His word declares an account of His provision and love. I am encouraged today, knowing He loves me and provides for me and my family. I’m sure the two of us can look back during times of distress and see where He walked beside us. We can take comfort today as He continues to shepherd us through trying times:

The Lord is the strength of His people; He is a stronghold of salvation for His anointed. Save Your people, bless Your possession, shepherd them, and carry them forever.

Psalm 28:8-9

Biblegateway.com

If you are wanting to know more about God’s provision and care join me in studying the bible click Here!

Have a wonderful day and remember, what’s in the garden is good!

References:

Maciejczyk M, Żebrowska E, Chabowski A. Insulin Resistance and Oxidative Stress in the Brain: What’s New? International Journal of Molecular Sciences. 2019; 20(4):874. https://doi.org/10.3390/ijms20040874

Rest assured, you and I don’t have to panic when emotional eating creates cravings. Especially with this low sugar, orange creamsicle cake roll around. I’ve seen the images of sugar hitting the pleasure region of the brain on CT scans. So, I know how enjoyable and addictive it is.

However, when I had an emotional day last week, coming off a sugar fast, I didn’t want to completely blow my good behavior… Strange thoughts like Twinkies started intruding on my weak feelings. Really?! I haven’t had a Twinkie in probably twenty years. Close to the shelf-life of those deplorable things. Nope, I can’t do that.

With the temptation of Twinkies off the palate, I began to think about orange cupcakes. You know those ones with the thick orange icing on top? So, even though I dodged a Twinkie, I couldn’t stop thinking about orange cupcakes. No, that is not going to work either. Rehashing good sweets and really bad sweets is the kind of battle I face in my weak moments. My friend, it is also how food lovers create new things and try to make them better. Well, better for us anyway.

What is it about sugar that just reaches that pleasure spot in the brain? I’ve enjoyed my time in God’s word every single morning. Enjoyed it well, I promise you. I sat happily immersed in the comfort, peace, and strength only He can bring. At the same time, I still wanted that orange cake. Jesus reminded me in His word….

Peace I leave with you. My peace I give to you. I do not give to you as the world gives. Your heart must not be troubled or fearful.

No, He doesn’t give like the world gives. My heart “must not be troubled”. I know he wasn’t talking to me. He was telling the disciples He was going to die. Something He had to do, so all of us can live. They weren’t taking it well. In fact, they were handling it as poorly as me losing a loved ones respect.

So, the one thing I can tell you is, this low sugar, orange cream sickle cake roll did NOT soothe the ache in my heart. Only good humbling sorrow in the arms of Jesus can do that. However, it sure did taste good. Now, the first time I made it, I zested my orange, and began to place half of the orange into a bowl. As I thought about my pumpkin roll and the amount of pumpkin in it, I realized there was not enough substance to this orange pulp. Spying the butternut squash on the stove, I liked the color and thought it might be like other squash and take on the flavors of the things combined with it.

So, I thought, “Why not?” Maybe the butternut flavor will be mild to minimal with a lot of orange zest. It was actually pretty good, I used 2/3 cup just like I do with the pumpkin roll, and it made the cake a pretty light orange color. However, it was too dense and heavy. So I made it again, with just 1/3 cup of butternut squash and ….bingo! It’s so good.

Now, no low sugar creamsicle cake roll is as comforting as Jesus, of course…but it’s still hits a sweet spot to soothe to my sore emotions. Best of all, when taken in small slices, there is no guilt.

I hope you like it as much as the hubby and I do! Remember, what God put in the garden is good! And if we give Him half the chance, He soothes the soul too!

I wonder sometimes why they call these beans peas. Although, they are in the legume family, they have no relation to the peas. However, don’t let that stop you from soaking, rinsing, and stewing them with some garden veggies. This savory garden veggie and Black Eyed Pea stew is well worth the time and effort of soaking and simmering. Not only is it low calorie, it is loaded with nutrients.

So, if you’re looking for a substantial amount of folate, fiber, magnesium, potassium, and zinc, you’ve picked the right legume. Pair this with carrots, onion, garlic, and spinach and you have a strong start to strengthening your heart! In the meantime, you’ll also be meeting your daily energy needs. Check out additional benefits of this hearty legume Here.

And don’t forget, strengthen your heart with God’s word each day too!

Lord, You have heard the desire of the humble;
You will strengthen their hearts.
You will listen carefully,
 doing justice for the fatherless and the oppressed
so that men of the earth may terrify them no more.
Psalm 10:17-18

Staying on track with a focused plan to heal the heart physically and spiritually will bless those around you for years to come! Hang in there because you and your family are worth it! You can start with meals like this Garden Veggie and Black-eyed Pea stew.

Check out the Bold Faith Page for more encouragement.

Any time of year is good for chili spaghetti squash. In places that savor their chili over pasta but don’t like the carbs, spaghetti squash makes a nice substitute. Not only is it filling, it provides small amounts of vitamin A & C. As well as minerals, potassium and calcium. Topped with your favorite chili recipe or this Quinoa Black Bean Chili, you’ll be set to enjoy a warm comfortable evening.

While chili spaghetti fills our bodies with food, let’s fill our souls with God’s word. The Psalmist says:

Lord, Your word is forever; it is firmly fixed in heaven.Your faithfulness is for all generations; You established the earth, and it stands firm.They stand today in accordance with your judgements, for all things are your servants. If Your instruction had not been my delight, I would have died in my affliction. I will never forget Your precepts, for You have given me life through them.I am Yours, save me for I have sought Your precepts.

Psalm 119:89-94 HCSB – ל Lamed LORD, Your word is forever; it – Bible Gateway

Don’t you love that God’s word is firmly fixed in heaven? Something we can count on it throughout every generation. Just as the earth stands firm, we can stand firm in God’s faithfulness. Moreover, It is life to us and something we won’t forget. I don’t know about you, but I will delight in that firm foundation, my friends!

Top this chili spaghetti squash with your favorite cheese and enjoy! Remember too, what’s in the garden is good!

Although it’s late January, I’m already thinking about planting cabbage. The seeds can be planted now and ready for the ground by St. Patrick’s day. Our usual cold hearty planting time. I’m picturing how nice this cabbage will be paired with other vegetables. I like the idea of artichoke stuffed cabbage rolls. So, in preparation for the planting season, I’ll get to work on that recipe.

In addition to this recipe’s tastiness will be it’s nutritional value. Artichokes are rich in polyphenols, flavonoids, vitamins, minerals, enzymes and phytosterols. All amazing wonders in building cells, fighting cancer and sustaining the human body. Paired with cabbage, carrots, mushrooms and onions, this meal is sufficient to make the cells happy!

Since it just would be a shame to only feed my cells, I want to feed my soul too. In a broader sense, we can know the sufficiency of Christ for fulfilling all of our spiritual needs. Paul says to the Philippians, everything he’d gained in life-education, status, good religious family, and zeal for God are all considered a loss because of Christ:

More than that, I also consider everything to be a loss in view of the surpassing value of knowing Christ Jesus my Lord. Because of him I have suffered the loss of all things and consider them filth, so that I may gain Christ and be found in him, not having a righteousness of my own from the law, but one that is through faith in Christ—the righteousness from God based on faith. “
Philippians 3:8-9

Philippians 3 HCSB – Knowing Christ – Finally, my brothers, – Bible Gateway

There you have it! Sufficient food from the garden and surpassing value of Christ as Lord over our souls. What a sweet combination to traverse the rigorous journey of life. I hope you enjoy a little of both today, my friend!

Look for more ways to cabbage Here. I hope you and your family enjoy these sufficiently sound artichoke stuffed cabbage rolls as much as my family does!

God Bless You! What’s in the garden is good!