Raspberry Millet Breakfast Bars

A wheat and gluten free raspberry millet breakfast bar is an easy addition to my weekly meal planning. And my friend, you know, optimal health is all about the planning!

Intentional eating, thinking, praying, and moving are the keynotes of optimal health. One way you and I can start this lifestyle by embracing some whole grain flours that are nutrient dense, filling, tasty, and gluten free.

Even if you don’t have a wheat sensitivity, these breakfast bars are a good idea because there is no refined white flour or sugar. They are made with whole grain and maple syrup (how much you use is up to you).

Benefits of Raspberry Millet Breakfast Bars

Millet is cheap, easy to mill with a Nutribullet blender (or other high powered straight blade blender), and it’s full of good B vitamins! The mineral composition per 100 grams is not bad either!

The antioxidants in raspberries are helpful in reducing reactive oxygen species destroying blood vessels and myelin sheaths of nerve cells. Damaged nerves lead to neurodegenerative diseases like Alzheimer’s and Parkinsons. (1)

They are also thought to keep lipid levels and blood sugar under control. Like most fruit, raspberries are rich in fiber, vitamin C and has a trace amount of minerals.

It’s a pretty exciting day when you and I can enjoy the taste of fruit while also keeping diseases at bay. God’s perfect design is unparallelled!

Combine this lovely fruit with protein and fiber rich grains like oats and millet and you have a well-rounded breakfast bar. What God puts in the garden is good!

Blessed is everyone who fears the Lord,
who walks in his ways!
You shall eat the fruit of the labor of your hands;
you shall be blessed, and it shall be well with you.

Psalm 128:1-3 ESV – Blessed Is Everyone Who Fears the LORD – Bible Gateway

Raspberry Millet Breakfast Bars

1/4 Cup Applesauce (no added sugar)
2 Tbsp Extra Virgin Olive Oil
1 Egg
1 tsp Vanilla
1/2 tsp baking powder
1/2 tsp apple cider vinegar
2 Tbsp Maple Syrup
1/2 Cup Oats
1 Cup Millet (ground)
1/2 Cup Almond Flour (optional, substitute oat or more millet)
2 Tbsp Arrowroot Flour
1/2 tsp xanthan gum
2 Tbsp flaxseed (milled)

Raspberry Filling

1 cup Raspberries
3 Prunes
3 Dates
1 Tbsp Maple Syrup

Combine all the wet ingredients into a bowl and mix well.
Add the dry ingredients and combine until well blended and a dough forms.
Divide the dough in half. In a 9×9 lightly oiled baking dish place half of the dough onto the bottom and spread until the bottom is covered. Set the rest of the dough aside until your filling is ready.

Raspberry Filling

Place the cup of raspberries in a saucepan and add the dates, prunes, and maple syrup. You can use fresh or frozen–but keep the heat low to slowly draw out the liquid in the fruit, I did not add water.
About 10 minutes and you have the fruit soft and ready to puree with the seeds in a Bullet blender. The flat blade will pulverize the seeds and will work like a thickening agent for the fruit filling.
Place the filling over the 9×9 inch baking dish of prepared dough. Spread it evenly across the dough. Take the remaining dough and dollop it in small balls over the filling. They will form a crust as they bake together.
Bake at 350 degrees for 20 minutes or until light brown.

I hope you enjoy these raspberry millet breakfast bars! There are plenty of more breakfast ideas on the blog too, if you are interested!

Enjoy!

References:

Hu B, Shi Y, Lu C, Chen H, Zeng Y, Deng J, Zhang L, Lin Q, Li W, Chen Y, Zhong F, Xia X. Raspberry polyphenols alleviate neurodegenerative diseases: through gut microbiota and ROS signals. Food Funct. 2023 Aug 29;14(17):7760-7779. doi: 10.1039/d3fo01835k. PMID: 37555470.

Colorful Cauliflower/Carrot Frittata

I’m always on the lookout for easy breakfasts and a colorful cauliflower/carrot frittata fits the bill. It’s simple, delicious, and lasts several days in the fridge. The good news for my low carb and gluten free friends is it fits into their eating patterns, too!

Although serving it with some slices of No Knead Bread or adding some quinoa would make it just perfectly fiber-filled for me!

The cauliflower and carrots are going to provide vitamins, and minerals, while using left over ground meat, salmon, or chicken adds extra protein. You and I need the protein to start our day, so we feel full longer and utilize the amnio acids to restore and repair our cells.

This particular dish just happens to be lower in carbs too. However, I’m already thinking it needs a half a cup of cooked quinoa to provide extra fiber and nutrients.

What God puts in the garden is good! I love sampling all the goodies he has to offer and sharing them with you.

You know, an interesting thing I notice about God by reading scripture is He is always testing us. I guess that is why He places us in situations that provide luxurious food, overabundance, and opportunity. He wants to see how we respond.

Now the Passover, the feast of the Jews, was at hand. ⁵Lifting up his eyes, then, and seeing that a large crowd was coming toward him, Jesus said to Philip, “Where are we to buy bread, so that these people may eat?” ⁶He said this to test him, for he himself knew what he would do.

John 6 ESV – Jesus Feeds the Five Thousand – After – Bible Gateway

We see compassion for the crowds in Jesus’ words and actions. He is ready to feed 5000+ people with 5 loaves and two fish. Phillip responds like most of us do, blurting out how much money it would take to do this task.

Do you take comfort in God’s testing, knowing he has your best interest at heart? Every experience He takes us through brings us closer to Him. He is pretty awesome!

The colorful cauliflower/carrot frittata is proof of His divine nature in the things he makes, too!

I hope you enjoy it as much as my family did!

Colorful Cauliflower/Carrot Frittata

1 12 ounce Bag Cauliflower/Carrot (Blend Frozen Vegetables (thawed))
1 tsp Seasoning
1/2 Cup Cottage Cheese (Or Milk)
6 Eggs (Or 8 if you need more for the week)
1/4 Cup Parmesan Cheese
1/2 Cup Ground Beef (You can use chicken, turkey, sausage, salmon, or whatever you have left over from the night before. )

Preheat oven to 375
Place vegetables in a dish and season with your favorite seasonings. I like onion powder, or Redmond's salt seasoning.
Add the ground beef or leftover meat of your choice (salmon/chicken/chicken apple sausage work well too)
Combine the eggs and the cottage cheese in a separate bowl and mix well.
Pour over the vegetables and bake at 375 for about 20 minutes or until eggs are done.
Top with the parmesan cheese and serve!

As you can see this recipe is very low carb and low fiber, so I would add a cup of quinoa or serve it with a slice of whole grain bread!

Gluten Free Date Nut Bars

Breakfast ideas with a good amount of protein and fiber, and not too much sugar is hard to find. Thankfully, these gluten free date nut bars will help fill the void!

When you and I use alternate whole grains to make our breakfast bars we are stretching our baking muscles and ready to serve! Now, if your loved one is also nut free, I’m sure you’ll skip the walnuts I add to this recipe. However, using sunflower seeds in their place will provide some good vitamin E and selenium!

So, there are always options!

The good thing about these date nut bars is there are 5 grams of protein and 4 grams of fiber in each bar. Fresh-milled millet also contains a decent amount of magnesium (106mg/100grams). There is 2.5mg of iron, 55mg biotin, 20.8 niacin, and 23 grams of selenium in 100grams. So, these bars are rich in nutrients that are not on a standard nutrition label.

You and I can feel good about that!

However, there is also just over 2 teaspoons of sugar. Although we can always adjust the maple syrup to our tastes. I use 1 tablespoon when I make them for myself, but my hubby likes things a little sweeter and since I made these for him to take to work, he gets what he likes.

As long as he is getting the fiber, protein, and nutrients alongside the sweetness, I don’t feel too bad. I’m just hoping homemade treats keep him out of the snack machines and all the ultra-processed junk he likes!

God’s garden is so much better taste wise and nutrition wise. He makes everything for our good and His glory!

The hubby is in agreement on this fact.

Devotion

He compels us with the Holy Spirit to seek Him and His provision, rather than the things of the world. In Luke 14 Jesus tells the story of the great banquet while reclining at the Pharisee’s table. He basically says don’t just invite friends and neighbors who can return the favor but go out and invite the poor and lame who may never have the resources to do the same for you.

At the great banquet in heaven Jesus invites everyone. However, we also see in this chapter many people have excuses not to come. He goes on to say, “Compel people to come in so my house may be filled.” (vs.23)

Compel is to necessitate, drive to, constrained as through a channel. The late Charles Spurgeon says, “Little by little as we are transformed into the image of Christ, we increasingly desire to follow him.”

And the master said to the servant, ‘Go out to the highways and hedges and compel people to come in, that my house may be filled.

Luke 14 ESV – Healing of a Man on the Sabbath – One – Bible Gateway

Oh, how our choices today to follow and be whole in Christ Jesus spiritually parallel our choices from the garden to sustain and nourish our bodies. There is plenty of goodness and room for more. So, the next time I think about my daily banquet, I’m going to start asking myself some questions.

Where has Jesus compelled me to minister?

Am I listening to His call or am I providing excuses as to why I prefer to feast on the world’s offerings?

We’ll see. A little self-examination each day, alongside God’s Word, may be just what I need for true contentment.

I hope you like the date nut bars, there are more gluten free items on the blog, so check them out, too!

Gluten Free Date Nut Bars

1 Cup Millet (finely ground)
1 Cup Oats (Finely ground)
2 Tbsp Butter
1/4 Cup Extra Virgin Olive Oil
2 Tbsp Pumpkin Seeds (Chopped small)
2 Tbsp Walnut (or substitute sunflower seeds)
1/4 cup Maple Syrup
1/2 Tsp xanthan gum
1 egg
2 tbsp arrowroot flour

Date Filling

10 Dates (Pitted)
1/2 Cup Water

Preheat oven to 350 degrees
Place the dates and water in a saucepan on the stove and heat on low.
Meanwhile, combine the softened butter, oil, slurp, and egg in a mixing bowl.
Add the ground millet, oats, arrowroot flour, and xanthan gum.
Combine until well mixed then divide the dough into two halves. Place half of the dough into a lightly oiled 9×9 inch baking dish and spread out until it covers the bottom. Set the other half to the side.
Blend the dates and water in a blender until there is a nice puree. Spread it over the dough in the 9×9 pan.
Take the remaining dough and place small balls of it across the filling, Don't worry, they will bake together and form a crust. Top with walnuts and bake at 350 for about 20 minutes.

You have a great day and enjoy your weekend!

I am here for you and cheering you on!

Oatmeal Cream Roll Cake

I am making a low sugar oatmeal cream roll cake during the 28 Day sugar fast because my handsome hubby likes his sweets. After all, he did not agree to do this fast with me. Since he is not on the lower sugar plan at this time, I thought maybe I can give him a lower sugar version to get his sugar intake down a bit.

Hey! You do what you have to do, right?

I can’t leave him out there during Valentine’s Week without some extra attention. Since I’ve received two pictures of him eating sweets this week from vending machines, it’s time to take action!

Poor guy, he can’t get away with anything, LOL.

The recipe comes from my desire to make a healthier version of the famous oatmeal cream pie that has too much sugar (25 grams per cookie verses 8 grams per slice of our cake), additives, dyes, and flavorings. We really just don’t need it to make our oatmeal cream roll cake a tasty dessert!

In addition to NONE of the bad stuff, you’ll find this recipe is also easy and versatile. I bet you can make little cake rounds with it and create your own cream pie! I chose to make a cake roll because it’s easy to cut and store in the fridge and he can have a slice after dinner or for breakfast.

Benefits of Oatmeal Cream Roll Cake

First of all, the most benefit of this cake is the lower sugar content. Most roll cakes call for a cup of sugar, this one has 1/4 cup of sugar, a tablespoon of molasses for color, and 1/8 teaspoon of pure stevia (no xylitol or alcohol sugars). Plus, it has apple sauce for moisture and sweetness.

Oats are a good source of B vitamins, protein, and fiber. So, they contribute to fullness and satiety. The beta glucan fiber content binds to waste products and moves it out of the body while also feeding our good gut microbes. A plus for all of us looking for ways to reduce cholesterol naturally. (1)

They also contain antioxidants like avenanthramides that help us produce nitric oxide and lower blood pressure, while maintaining blood vessels. Oats also contain minerals like manganese, zinc, and magnesium which are vital for heart, muscle, bone, and neurological health.

If you really like oats and their benefits, here are some other oat recipes on my blog you may enjoy!

Devotion

What God puts in the garden is good, my friend! I am always impressed by His divine nature revealed in His creation. Sharing the beauty of His design for healing in the benefits of the grains, nuts, seeds, vegetables, proteins, and fruits He created is sheer joy!

By this we know love, that he laid down his life for us, and we ought to lay down our lives for the brothers. But if anyone has the world’s goods and sees his brother in need, yet closes his heart against him, how does God’s love abide in him? Little children, let us not love in word or talk but in deed and in truth.

1 John 3 ESV – See what kind of love the Father has – Bible Gateway

I love how we are given an example to open our hearts and give to others in need. The needs for our neighbors, friends, children, and adults within our community are great! Many are spiritually poor and starving for the truth you and I hold and treasure.

They are also looking for easier ways to feed their families healthy meals that nourish and sustain their bodies. God provides both, and you and I are called to share that love with our gifts, talents, and abilities. Therefore, I hope you enjoy this oatmeal cream roll cake as small gesture of appreciation for you visiting the site!

Oatmeal Cream Roll Cake

1/2 Cup Oats (Gournd)
1/2 Cup Whole Wheat Flour
1/4 Cup Sugar
1/8 Tsp Pure Stevia or Monk fruit (This is less than 1/8 tsp)
1 Tbsp Molasses
1 tsp Baking soda
3 Eggs
1/2 tsp salt (optional)
2 tsp Cinnamon
2/3 Cup Apple Sauce

Cream Filling

1 Cup Heavy Cream
1 Tbsp Powdered Sugar
1/2 tsp Vanilla

Preheat oven to 375 degrees
Combine all the dry ingredients in a bowl and mix well.
Add the eggs and applesauce mix well.
Lightly grease a small cookie sheet or jelly roll pan with butter or oil, place parchment paper over that and lightly grease again.
Pour the batter onto the pan and spread out evenly, tapping the pan on the counter to remove air bubbles.
Bake for 10 minutes.
Remove and carefully place on non terry cloth dish towel sprinkled with powdered sugar.
Fold the towel over the cake and gently roll end to other end and place it in the freezer for 20 minutes.

Cream filling

While the cake is cooling, whip your cream, vanilla, and sugar until light and fluffy.
Set it in the fridge until the cake is completely cooled.
When the cake is cooled, gently unroll and place the filling over the cake and gently roll again end to end. You can leave this cake on the towel and roll it up again and store it in a Ziplock bag, that way the plastic is not in contact with your food. Otherwise, if your plastic wrap is BPA free and you want to use plastic, it will store well that way too.

You can also make this gluten free by substituting the flour for 3/4 cup ground oats and 1/4 cup arrowroot flour or tapioca flour. You can also add 1/2 tsp xanthan gum. It’s delicious this way, too, so the hubby says!

If you enjoy this oatmeal cream roll cake leave me a review by clicking the stars! I am always looking for ways to help my family enjoy life and be healthier, I pray your family is blessed by this too!

Take care and look around for more ideas!

References:

Paudel D, Dhungana B, Caffe M, Krishnan P. A Review of Health-Beneficial Properties of Oats. Foods. 2021 Oct 26;10(11):2591. doi: 10.3390/foods10112591. PMID: 34828872; PMCID: PMC8625765.

Energy Bars- Copycat Kind Bars

I did not come up with this idea, but I love it! I am naming this energy bar a copycat kind bar because it reminds me of a kind bar, taste and texture wise. I also changed the nuts and seeds in the original recipe to the ones I prefer!

You be sure to do the same and make it your own! You and I can all thank the lovely German lady on YouTube, Lena, (from Sweet and Healthy) who made these little rounds and called them cookies.

Trust me, they are not cookies!

But they are simple to prepare, low in natural sugar (honey), and full of protein and yumminess! She has many ideas, and they are all low in natural sugar.

The only reason I am posting this as a recipe here is so I can calculate my nuts and seeds of choice in the recipe plugin and see the macronutrients available in these energy bars.

Each energy bar round has 10 grams of protein, 4 grams of fiber, and only 2 grams of natural sugar.

Benefits of Energy Bars

Nuts and seeds are rich in heart healthy fats! They are good sources of protein and fiber, too!

Not only that, but nuts and seeds in these bars provide good source of vitamin E, some B vitamins, magnesium, potassium, selenium, and zinc.

They help us feel satisfied after a nice salad, keep us feeling full longer, and have just enough sweetness to feel like an indulgence!

Can you imagine drizzling some honey and salt over the top? Or maybe, adding dark chocolate chips?

There are so many ways to make them your own! Have fun experimenting with them!

Energy Bars–Copycat Kind Bars

1 Cup Raw peanuts
2 tbsp Pumpkin Seeds (hulled)
2 tbsp Hemp Seed Hearts
2 tbsp Sesame Seeds
2 tbsp chia seeds
2 tbsp walnuts
2 tbsp sunflower seeds
1 egg
1 tbsp honey

Mix all the ingredients together in a bowl and place into a round cookie cutter onto a cookie sheet.

Bake at 350 degrees for 15 minutes or until golden brown.

My son, eat honey, for it is good,
and the drippings of the honeycomb are sweet to your taste.

Proverbs 24:12-14 ESV – If you say, “Behold, we did not know – Bible Gateway

What God puts in the garden is good!

Check out more recipes here on the blog! Let me know how you like them by giving them a rating!

Take care!

January Week 3 Meal Prepping Fun

Ok, January week 3 meal prepping is underway for the week! Hang in there, busy friend, this is doble! I will list the items and the cost and keep it simple for you.

How are we thinking differently these days about meal prepping?

Maybe we’ve made the decision to move more, have a better attitude, trust the Lord more and the world less, or maybe we are making better choices in our eating habits.

The thought patterns may be small but. . Oh! How effective they become when we take one step at time, master it, then move forward.

Intention is the key for me when it comes to all of these factors. I have to start with prayer, then move to Bible reading first thing in the morning.

As the day progresses so does writing tasks, workflow, moving, and eating. One of my favorite things to do to make my life flow more effectively and help me stay on track is to meal prep.

Although I move between making wraps and quinoa bowls, soups, salads, and meat dishes. . . all play a huge part of my meal prepping days and being intentional.

January week 3 Meal Prepping is super simple and delicious:

Keep in mind, I use organic in all of my meals as much as possible because of the heavily laden pesticides sprayed on our food. So, the prices below reflect that cost.

If organic items are not available or I can’t afford them, I soak the food in baking soda and vinegar to remove the pesticides and rinse them well. I do this with organic, too!

Here are January Week 3 Items and the cost:

Organic whole chicken —-$16 (sometimes I get two when they are close to expiration, so keep an eye out!)
Carrots —$2.99 for 32 ounces
Celery—$2.79 one bunch
Onions—$1.59
Garlic—$1.99
Salsa– $1.79
Spring greens–1 lb—$5.99 or 5 ounce container for $3.29
Wraps–-Make your own, the recipe I have makes 12 medium wraps, or 16 small. I seriously could not find a decent wrap on the Kroger website that has quality ingredients. If you find one use it!

So, a total cost of this meal prepping is $29 (rounded up) is for 6 servings of soup, 12 Wraps (I already had the flour), and 6 salads. That’s three days of eating for two in our house. It may be two days if you have young children, or 1 day if you have growing teens!

How to do it!

One whole organic chicken in the Instapot for 32 minutes (its 8min per pound)

Chop carrots, celery, onions, and garlic.

Get a small jar of salsa ready (or chop fresh tomatoes/peppers/onions)

You’ll be finished chopping in less than 32 minutes.

Pull the chicken out carefully, and let cool a few minutes until it’s ready to handle.

Separate it into three sections, removing the gristle and bones (I totally puree all the tiny bones and meat in my bullet and only the large bones and skin are wasted, I keep it for my chili) keep the broth and place it in the soup pot of veggies.

One section is shredded for wraps, one for soup, and one for a salad.

Don’t you get excited when life becomes a little easier and you don’t have to think about what to cook for dinner every day?

There are more ways to use wraps on this blog so please check them out! I am here to serve and encourage you in your health journey! It does take work, but I think you and I are up to the task!

Devotion

We can’t do this alone; it takes a good network of supportive people. It reminds me of Nehemiah rebuilding the wall around Jerusalem in the Bible. He had the torn down wall, ruined city, and the people on his heart. Mourning what was lost and thinking about its previous splendor and purpose to honor God, he stepped up to make a difference in the lives of his people.

He rallied each family, and side by side, they began to work on the portions of the wall around Jerusalem.

So, we built the wall. And all the wall was joined together to half its height, for the people had a mind to work.

Nehemiah 4:6

Nehemiah 4 ESV – Opposition to the Work – Now when – Bible Gateway

Amazing things happen when we have a mindset to do the work. Whether it’s moving more, arguing less, loving exponentially, or eating healthier.

Our bodies rally to do the internal work of restoring and repairing our cells the way God designed them to do. The preservatives, additives, pesticides, and poison of the world and food are no longer appealing to us or our children.

Sometimes it takes planning and sacrifice, but the key is keeping it simple and enjoyable, with our focus on the prize.

The prize is good health, a stronger body that fights infection well, and a clear mind. God’s plan established the ingredients for both thousands of years ago in the garden of Eden.

The mountain of resistance we face is daunting and the only way we can climb it is with a consistent plan in place. A plan that satisfies and doesn’t make us feel deprived!

For instance, I can take any of these items to a party and enjoy the party. Once I’ve fed my cells, I can take a small piece of whatever delightful dessert is catching my eye.

I have found, when my cells are satisfied, there are fewer cravings and dissatisfaction. So, a small piece of chocolate or a sliver of cake is enjoyable and savorable as it tops off my healthy meal! I may even choose not to eat it at all!

Regardless of how you approach your battle strategy in being healthier spiritually and physically, I am here for you! Let me know how you’re doing and if you need more wellness coaching, we can do a discovery call!

Gluten Free Whole Grain Sourdough

When I meet a client with allergies, I want to help them find healthy substitutes for what they “think” they’ll be missing. So, naturally a whole grain sourdough comes to mind for someone with a wheat sensitivity.

The problem with premixes of gluten free flours is they are very expensive, and they are not very nutritious. I mean just reading the label shows they are refined white rice flours and starches. This is no better than refined white flour and sugar to spike blood sugar and insulin levels in the blood.

Both of which are responsible for making chronic disease and inflammation in the body worse, not better. As caring parents we can do better.

It’s an effort of love to learn how to do it, and even though I’ve played around with gluten free grains for the past twenty years, I have to admit, bread making is a learning curve.

The complexity of the flours, the binding ingredients needed, rising, and the water absorption capacity are all new factors to consider. Therefore, it makes sense to just follow a recipe, right?

LOL, I wish it were that easy for me. But it’s not. I have several varieties of grains in my pantry, and I have to make do with what I have. So, the resources I found helpful were on YouTube. Mary’s Nest has a great video that breaks down the various gluten free flours and there are several blogs that work through the water absorption.

One of the comments on Mary’s video said, “Use two parts flour to one part starch”. Now, that is something I can work with! Simple directions combined with a good resource for binding agents, and some past experience with dough consistency.

Another resource I used on YouTube was Elly’s Everyday Wholegrain, she is using millet to make her sourdough and that is the primary flour I am using today. I also have amaranth grain I want to use and some oats. The problem is I don’t have the psyllium husks and can’t find it anywhere in town.

I’m substituting ground chia seeds and flax seeds to see how it goes.

I also wanted to do a nutritional comparison of a gluten free flour blend and this wholegrain recipe to show you how we can make a healthier gluten free bread.

Gluten Free Whole Grain Sourdough

500 Grams Millet (ground)
1/2 Cup Oats
1/3 Cup Chia Seeds (Ground)
1/3 Cup Flax Seeds (Ground)
2 Tsps. Salt
1/3 Cup Arrowroot flour (or potato starch)
1/2 Cup Sourdough Starter
600 Grams Water

The Nutribullet blender with a flat blade that meals small grains very well. It worked perfect for the millet and amaranth.
Place all the dry ingredients in a bowl and mix well.
Add warm water and the starter and stir until well combined. Let it sit for one hour.
After it sits one hour, you can place it in the lightly oiled baking dish of your choice. It will be sticky and loose, not well formed like a wheat dough. Don't worry about that it will set up fine.

Depending on your room temperature it will take 3-6 hours to rise. On that rise it will be just slightly higher, it will not double in size, and that is ok. I put mine in the fridge overnight and it was perfectly ready the next morning.
Preheat oven to 450 degrees. Bake the bread covered for 40 minutes and then uncovered another 15 minutes. Don't underbake this it does take just about a full hour. Let cool then, slice and enjoy!

Compare The Homemade Ingredients and Nutrition of the Loaf Above with a Popular Store Brand of Whole Grain Gluten Free Bread Below

Benefits and Drawbacks

The thing I love about this bread is there is 5 grams of protein and 4 grams of fiber per slice! Not only that, but there is also a good bit of potassium and iron. Although magnesium and B vitamins are not listed on the nutrition label, they’re in there, too!

The millet and amaranth (if you choose to stick that in and remove 1/3 cup of the millet) alone provide 30mg of magnesium per slice of bread. There is also biotin, niacin, and selenium present to provide optimal health.

A drawback for making this bread and what I learned is it definitely needs a long baking time. I got it out 10 minutes early and although edible, it was doughy. I’m toasting it daily on the frozen setting of my toaster to counteract that mistake. Otherwise, it would have made a great sandwich bread.

Something else I noticed; there was ZERO gas and bloating with the addition of flax seeds! That has never happened before. I may have a wheat sensitivity after all.

Taste wise, the amaranth is quite strong, so if a peppery taste is not one your palate joys, it may take some getting used to alongside the ground chia—you be the judge on that. However, I’d sample a little to see if I like the flavor before diving in to purchase the grain and make an entire loaf.

I prefer the taste of hard white and red wheat grains, but this is okay.

Cost wise, you and I come out ahead on this loaf of bread. The cost of a comparable gluten free whole grain bread on the shelf is $5.49 and I made this loaf, with twice the nutrition, for about $4.34. I’ll take that bargain any day.

When we explore new ways of baking whole grain sourdough, we find out all kinds of good things!

And may we never forget the source of all good things—the mighty God who provides these lovely nutritional grains for us! What he puts in the garden is good!

Blueberry Chia Bars

Preparation day this week is full of breakfast bars, and they are gluten free. Blueberry chia bars not only provide the antioxidants and nutrients we need, but they are also full of flavor we can enjoy.

The best part is the cost and nutrient profile beats the commercial brand on the shelf by a long shot! There are 7 grams of protein and 6 grams of fiber in each bar of our homemade, whole grain gluten free bars.

You and I can make 9 bars for roughly $3, whereas the store brand is almost $6.

Benefits of Blueberry Chia Bars

Knowing this breakfast bar has double the nutrients of store brands, no synthetic vitamins, added flavorings, colorings, or highly processed seed oils, will be worth the effort to find quality ingredients and make these bars.

The millet and oat combo alone, give this recipe around 170mg of magnesium per 100 grams of flour. It is also rich in potassium, zinc, selenium, and B vitamins. Lutein and zeaxanthin are present, too! The antioxidants in the blueberries namely the flavonoids, anthocyanins, and quercetin help with oxidative stress.

As we know, reducing oxidative stress helps blood vessels relax and lowers blood pressure. Antioxidants also clean up DNA damage and help reduce our risk for cancer and heart disease. (1)

Devotion

What God puts in the garden is good! He knew our need for His salvation plan and His divine design of our food long before He created mankind. I never get tired of reading about how His hand is upon the prophets of old as they shared his promises.

Even more effective is knowing His hand is upon everything we do when we follow His lead today. It is a huge relief because it takes away the worry and the fear that come with striving. The prophet, Ezra, learned this during his years of captivity in Baylon.

And Ezra came to Jerusalem in the fifth month, which was in the seventh year of the king. For on the first day of the first month he began to go up from Babylonia, and on the first day of the fifth month he came to Jerusalem, for the good hand of his God was on him. For Ezra had set his heart to study the Law of the Lord, and to do it and to teach his statutes and rules in Israel. (Ezra 7:9-10)

Ezra 7 ESV – Ezra Sent to Teach the People – Now – Bible Gateway

Blueberry Chia Bars

1 Cup Millet (finely ground)
1/2 Cup Almond Flour
1/2 Cup Oats
1/4 Cup Chia Seeds
1 egg
1 tsp vanilla
2 Tbsp Pumpkin Seeds (chopped)
2 tbsp walnuts
2 Tbsp Arrowroot flour
1/2 tsp xanthan gum
1/4 cup applesauce
2 Tbsp extra virgin olive oil
1/2 tsp baking powder
1/2 tsp vinegar
2 Tbsp Maple syrup

Blueberry Filling

1 Cup Blueberries (Fresh or frozen)
3 Prunes
3 Dates (pitted)

Preheat oven to 350 degrees
Place the blueberries, dates, and prunes in a saucepan and turn the heat on low, keep it low, don't add water.
In a mixing bowl combine the applesauce, oil, egg, vinegar, vanilla, maple syrup, and mix well.
Add the millet, almond flour, arrowroot flour, xanthan gum and oats. Combine until well mixed and divide the dough into halves.
Place half of the dough into a 9×9 inch pan and set the rest aside until the blueberry filling is in place.
In a bullet blender with the flat blade blend the blueberry mixture and spread it evenly over the dough.
Place the remaining dough over the filling. You can roll this out and place it over the filling or just make little balls and drop them over the filling. They will bake together to form a crust.
Place in the oven for 20 minutes.
Let cool and cut into bars. It makes 9 servings.

A Popular Store Brand of Gluten Free Bars with their Nutrition Facts

I hope you like these blueberry chia bars! I have plenty more gluten free items on the website that can help you if you have a gluten or wheat sensitivity. So, I hope you check them out and let me know how you like them. The page to book a health coach is here! It is my pleasure serving you.

Have a blessed day!

Mysty RN/BSN NBHWC

References:

Cassidy A, Mukamal KJ, Liu L, Franz M, Eliassen AH, Rimm EB. High anthocyanin intake is associated with a reduced risk of myocardial infarction in young and middle-aged women. Circulation. 2013 Jan 15;127(2):188-96. doi: 10.1161/CIRCULATIONAHA.112.122408. PMID: 23319811; PMCID: PMC3762447.

Coconut Cherry Almond Cookies

My favorite no-sugar cookie is hands down, coconut cherry almond! When I say no-sugar, I mean zero unrefined processed sugar and lightly sweetened with a couple of tablespoons of maple syrup.

So, yes, you and I will get some carbs and fat in this delicious cookie for the holiday season, but we will also load up on fiber, nutrients, and antioxidants. That’s why when I do our traditional cookie day, I make this low sugar coconut cherry almond cookie for my personal enjoyment.

Being careful to indulge and not binge is the key to staying on track with healthy eating. One way to do that is to think about the upcoming holiday parties and plan meals and treats accordingly.

Asking ourselves a few questions keeps us aware and intentional about what we are eating.

How many parties am I attending this week and what can I do between them to offset indulging?

What treats at work, school, or home are tempting me between meals that I can choose to set aside and savor after my salad for lunch? Enjoying the small treat after feeding my cells will help me feel satisfied and full. Also, by eating it this way, I am not spiking my insulin or blood sugar between meals.

Some Benefits of Coconut Almonds and Cherries

Since saturated fat has been ostracized for decades, it may be a little difficult embracing its beneficial properties. However, they are still there! For instance, coconut oil has been shown to help with weight loss and Alzheimer’s. It also has antimicrobial, antifungal, anti-inflammatory, and anticancer effects. (1)

As with any high fat, high calorie food, we want to be wise in how we combine it with other foods. When Pacific Islanders ate their native coconuts with all the fiber present, they were at low risk for metabolic disease. Once they began incorporating highly processed (refined white flour, refined white sugar, etc.) foods to their high saturated fat diets, they too became susceptible to increasing risks of cardiovascular disease.

Almonds are also rich in monounsaturated fats, polyunsaturated fats, vitamin E, fiber, potassium, and magnesium, nutrients essential to heart health. (2) Throw in some anti-inflammatory cherries, some fresh milled soft white wheat with all its B vitamins, and overall, you have a decently healthier cookie. As I always say, “What God puts in the garden is good!”

We can enjoy a few treats with our family and friends while keeping the fruit of self-control firmly in our hearts this Christmas season. I pray you are filled to overflowing with the love of God and His plan for restoration for one and all.

The Lord is not slow to fulfill his promise as some count slowness, but is patient toward you, not wishing that any should perish, but that all should reach repentance.

2 Peter 3:9

I savor the hope, joy, peace of Advent too, but there is something about the love that tops it off and stirs my heart in a way nothing else does. It’s so nice to rest in the love of God, and not worry so much about feeling unloved by others.

I talk more about God’s love in The Gift of Love blog post, check it out if you have time.

In the meantime, I hope this low sugar coconut cherry almond cookie becomes one of your favorite treats for the holidays as much as it is mine!

Coconut Cherry Almond Cookies

1 Cup Oats
1/2 Cup Flour ((Your choice, almond/gluten free/fresh-milled))
1 Egg
1/4 Cup Coconut Oil (melted)
1 Tsp Cinnamon
1/2 Tsp Almond Extract
2 Tbsp Maple Syrup
1/2 Cup Cherries (Fresh/Frozen/or Rehydrated)
1/2 Cup Coconut (Flakes/Unsweetened)

Preheat Oven to 350 degrees
Combine melted coconut oil, egg, and maple syrup in a mixing bowl.
Add the oats, flour, coconut, cinnamon, and almonds, then fold in the cherries.
Form into rounds and flatten into disc, bake for 18-20 minutes, let cool, and enjoy!

I hope you enjoy this easy cookie recipe and share it with your family and friends! I look forward to offering more recipes and health tips on this blog without annoying advertising.

You can always contact me for coaching if you need further assistance in making healthier choices. I look forward to serving you!

Merry Christmas!

Mysty

References In Order of Use:

Sekhar S, Makaram Ravinarayan S, Kashmer D Yu A, Kilic F, Dhawan R, Sidhu R, Elazrag SE, Bijoora M, Mohammed L. Are We Nuts Over Coconuts? Studying the Effects of Coconut Oil on Low-Density Lipoprotein and Cardiovascular Diseases: A Systematic Review. Cureus. 2022 Apr 17;14(4):e24212. doi: 10.7759/cureus.24212. PMID: 35637823; PMCID: PMC9132222.
Kalita S, Khandelwal S, Madan J, Pandya H, Sesikeran B, Krishnaswamy K. Almonds and Cardiovascular Health: A Review. Nutrients. 2018 Apr 11;10(4):468. doi: 10.3390/nu10040468. PMID: 29641440; PMCID: PMC5946253.

Savory Kale & Mushroom Soup

A savory kale & mushroom soup is a delicious way to jump start your anti-inflammatory eating style. After all, it’s daily lifestyle choices that matter, right?

You and I want flavor, full nutritional impact, and value for our money, don’t we! When we prepare this simple soup for the week, we make eating healthy a little less complicated.

You can use fresh or frozen kale and a few other ingredients in your cabinet and have this soup on the table in no time. It can also be used for a 7 Day Detox Way of eating! What does that mean to the average person?

Well, we have to look at what is a given: A diet full of preservatives, dyes, coloring, and flavorings that we have difficulty pronouncing is pervading American eating habits and making people sick.

When these items, which contain minimal nutrients to feed the cells and give us energy is promoted as “food” it’s a shame. Since the majority of ingredients are chemicals, it makes sense to “detox” from chemicals and focus on real food from the garden to restore and repair cells. (1)

Recipe for Savory Kale & Mushroom Soup

Savory Kale & Mushroom Soup

6 Button Mushrooms (Chopped)
2 Cloves Garlic (minced)
1 Tsp Coconut oil
1 1/2 Cups Broccoli
2 Cups Kale (Chopped)
1 Tsp Onion Powder
1 Tsp Real Salt
1/2 Tsp Pepper
1 15 oz can Chick Peas (Rinsed and drained)
1 Can Coconut Milk
4 Cups Water

Place oil in a small soup pot and add minced garlic, then add the chopped mushrooms. Sauté until tender.
Add the remaining vegetables and spices and cook until just tender. About 10 mintues
Add the chickpeas (you can add a little water and puree for a creamier texture or leave them whole).
Add the water and coconut milk and bring to a simmer 15-20 minutes until warm. Store in a sealed glass container and refrigerate leftovers.

As always, I hope you enjoy this soup and if you do give it a rating! If you feel led, share it with a friend or on your Pinterest page. I have more recipes for soup here on the blog if you want to check them out!

I look forward to serving you!

Mysty

Simplifying Health God’s Way

References:

Hyman M, Bradley E. Food, Medicine, and Function: Food is Medicine Part 2. Phys Med Rehabil Clin N Am. 2022 Aug;33(3):571-586. doi: 10.1016/j.pmr.2022.04.002. Epub 2022 Jun 25. PMID: 35989052.