Tuna & Red Pepper Salad with Quinoa is a great lunch after a hard workout or if you are looking for an easy take to work lunch! It’s loaded with vitamins, minerals, and antioxidants too! But the best part for me, aside from the yummy flavor, is the fullness that lasts all afternoon!
Maybe you’re looking for something to make your body feel good and full, too.
Your cells will be happy with the healthy omega 3 fats this salad packs, plus the 15 grams of protein, and 5 grams of fiber! Rounding out the goodness is 63mg of Vitamin C, over 6000 IU’s of vitamin A, and 70mg of calcium.
Don’t you love when you can do 5 minutes of work and get tons of flavor and nutrition? Spring mix greens are like a smorgasbord of flavor that never gets old!
Tuna & Red Pepper Salad with Quinoa
Tuna & Red Pepper Salad with Quinoa
2 Cups Spring Mix
2 Stalks Celery
1 Carrot (Shredded)
1/2 Cucumber
1 Tbsp. Pumpkin Seeds
1/4 Cup Quinoa
1 Small Red Pepper (Sliced)
3 ounces Tuna
Oregano Olive Oil Dressing
1 Tbsp. oregano tincture (oregano leaves soaked in apple cider vinegar 5 days) or 1 tsp dried oregano leaves
1 Tbsp Extra Virgin Olive Oil
1/2 Tsp. Onion Powder
If you really like the idea of getting a load of vitamin C and omegas in your meals, check out this Stuffed Red Pepper with Tuna idea, too!
You know what God puts in the Garden is good!
He even designated feast days for you and me to celebrate His goodness and provision. We have so many blessings from our local grocery store we can enjoy the work of our hands each day!
The Lord your God will bless you in all your produce and in all the work of your hands, so that you will be altogether joyful.
Almond chia crackers are easy to make and hard to resist. The good news is you don’t have to resist them, you can enjoy a few with hummus and veggies. Or maybe place them alongside your anti-inflammatory Mushroom Soup or Black Bean & Bok Choy Soup.
These almond and chia crackers are a part of a 7 Day Detox plan to reduce inflammation and nourish the cells. The best part is they are delicious and simple to prepare!
There are many varieties of this cracker at the grocery store and even some recipes on the internet. I like to read the labels in the store and come up with my own healthier version at home.
Benefits
I think the best benefit of these crackers is they can be easily incorporated into a low carbohydrate eating plan. Evidence is mounting across the healthcare spectrum, and in science, that lower carbohydrate eating alongside intermittent fasting (not eating between meals or after dinner) helps lower chronic disease.
According to one PubMed article, this eating pattern is helping many people lose weight and reduce insulin resistance. (1)
I like to explain it to my clients this way: Insulin resistance is when the muscle cells are not receptive to insulin moving glucose through the cell wall to be stored for energy. It’s connected to weight gain and prediabetes, among other chronic conditions.
Almond Chia Cracker Recipe
Almond & Chia Crackers
1 Cup Almond Flour
1 Tbsp. Chia Seeds
1/4 Cup Water
1/2 Tsp. Salt
Preheat oven to 350 Degrees.
Combine the flour and salt. Set it aside, and combine the chia seeds and water, let it set 10 minutes until gelled.
Combine the chia water with the flour and mix well. It will be sticky. Let it set a few minutes to soak up all the water.
Place between parchment paper and roll out into thin dough, less than 1/8th inch.
Remove the top layer of parchment paper and cut the dough into small squares.
Take the bottom parchment paper and place it on a cookie sheet. Bake for 20 minutes, flip over and bake another 20 minutes.
I hope you enjoy this low carbohydrate chia cracker recipe! It can be a part any anti-inflammatory eating plan. If you like it give it a rating and share it with a friend!
Take care and remember, what God puts in the garden is good!
Mysty
References:
Arbour MW, Stec M, Walker KC, Wika JC. Clinical Implications for Women of a Low-Carbohydrate or Ketogenic Diet With Intermittent Fasting. Nurs Womens Health. 2021 Apr;25(2):139-151. doi: 10.1016/j.nwh.2021.01.009. PMID: 33838849.
Coconut Pecan Prune Bars
I like to make coconut pecan prune bars when I’m doing a fasting mimicking plan of eating. It’s a clean, healthy breakfast I use as a “go to” for satisfying hunger. After all, keeping hunger at bay, and finding ways to feel confident and secure in maintaining a lifestyle pattern is important!
The best part is these coconut pecan prune bars are simple to prepare for a busy week! They store easily in the fridge and pack easily for lunches or snacks, too.
The recipe makes 16 bars and each one offers 4 grams of protein, 3 grams of fiber, 34 mg calcium, a little magnesium, and healthy monosaturated fats. The calorie count for each bar runs about 149.
You can read more about anti-inflammatory foods and a simple Seven Day Detox Plan here on the blog, if you want more ideas on how to clean up eating habits. It’s like most of the recipes on my blog which emphasize the whole food way of eating.
After all, whole food from the garden is how God designed us to eat. Our bodies like it and function much better than with man-made food. We are able to decrease inflammation and heal our bodies at the cellular level.
I love when my clients report how getting away from ultra-processed food helps them and their families live healthier lives. They become confident using wisdom and discernment in everyday decisions when choosing things to eat, the same way they are making spiritual decisions.
God gave us His word to feed our souls and His garden to feed our bodies! A perfect plan for our good, in which we have absolute freedom to accept or deny.
If any of you lacks wisdom, let him ask God, who gives generously to all without reproach, and it will be given him.
Put the 6 prunes in a 1/2 cup warm water and let soak 5 minutes.
Combine the almond flour, coconut flakes, cinnamon, and ground nuts and pumpkin seeds in a bowl and mix well.
Puree the prunes in a blender and add the egg and honey.
Incorporate the we ingredients into the dry ingredients and mix well.
Very lightly grease a 9×13 pan with olive or coconut oil.
Pour the batter into the baking dish and sprinkle the sesame seeds over the top. Bake for 20-25 minutes or until lightly brown. Cut into bars when cooled and store in a glass container in the fridge.
Let me know how you like the Coconut Pecan Prune Bars!
If you like the recipe, give it a rating and share it with a friend!
Red Relish & Cherry Salad will now be one of my favorites! I use the shredded red cabbage/beet/red onion relish I make to top this bowl of spring greens!
It has the crunchiness and protein of cashews, plus the sweetness of cherries. Moreover, it’s so easy to make and delicious!
I try to share a salad recipe on my Facebook page each week. Follow me there to get updates on new events, speaking engagements, and classes!
I hope you enjoy this salad!
Chicken Salsa & Tortilla Soup
Chicken Salsa & Tortilla Soup is easy and delicious!
No surprises here! I made my first chicken salsa soup 20 years ago watching the Food Network. It’s been a favorite ever since! I’ve changed it up several times and it still tastes amazing. When I made this for a cousin last week, I wanted to use mostly frozen vegetables so it would be easier for her to replicate.
It turned out pretty good!
Chicken Salsa & Tortilla Soup
2 Chicken Breast
1 8 oz. Jar Salsa
2 cloves Garlic
1 Cup Corn
1-2 Cups Chopped Yellow Squash
2 Tomatoes
2 Tsp. Paprika
2 Tsp. Coriander
2 Tsp. Onion Powder
2 Sprigs Fresh Oregano
4 cups Chicken Broth
1 12 ounce Bag Three Pepper & Onion blend (red/green/yellow)
Season the chicken with spices and chop; place it in a saucepot with 1/2 cup of the broth, minced garlic and chopped onions. Saute until just tender, then add the corn, squash, peppers, tomatoes, salsa, and oregano. Add the chicken broth and simmer about 30 minutes.
Top with fresh tortillas!
What God puts in the garden is good!
But I have trusted in your steadfast love; my heart shall rejoice in your salvation. I will sing to the Lord, because he has dealt bountifully with me.
Check out the blog for more soup recipes! Or if you need help with lifestyle change and coaching for better health and would like a National Board-Certified Health Coach, who is also an RN, I am accepting appointments here!
Bok Choy & Black Bean Soup
Bok Choy & black bean soup is a savory and filling soup to add to your anti-inflammatory eating routine. We are all looking for simple ways to eat healthier and have less pain. So, why not enjoy life more by eating whole food we make ourselves? The overly processed and nutrient poor items will be less tempting when our tastebuds, cells, and bellies are satisfied.
The soup is ideal in the summer and early fall months when the Bok Choy, onions, and zucchini are ripe for picking, too! But never fret, even if you don’t grow them, they are easy to find in our local grocery store.
What Makes Bok Choy & Black Bean Soup Anti-inflammatory?
That is a good question!
Bok Choy is in the Brassica family of plants and known for its antioxidant capacity. One study identified 71 phenolic (beneficial plant kind, not the chemical derivative kind) compounds in Brassicas like, kaempferol, quercetin, and isorhamnetin. (1) All of which are high oxygen radical absorption capacity (ORAC) scorers!
This soup also has broccoli, onions, and carrots, which have their own powerhouse of antioxidants to help restore and repair damaged cells. Combine that with black beans and quinoa and you’ve got added fiber, natural folate ( 1 cup as 64% RDA) vitamin A, vitamin E, and protein.
Nutrients, anthocyanins, more quercetin and flavanols are present in black beans and suspiciously resemble something of a divine design.
Devotion
Basically, they go in a mop up messes created by dying cells, and directly or indirectly reduce inflammation. Something God loves to do with His provision in the garden for our bodies. Just picture the powerful nutrients working their way through your body and absorbing disease. It’s a beautiful picture of God working through food to heal our bodies just like the Holy Spirit works through His Word to heal our souls.
For I know the plans I have for you, declares the Lord, plans for welfare and not for evil, to give you a future and a hope.
In a soup pot combine the onions, zucchini, & Bok choy, sauté in a little water until tender.
Add the broccoli, carrots, rosemary and spices, then the beans, broth, and rinsed quinoa.
Simmer for about 30 minutes and top with hulled pumpkin seeds, sesame seeds, or sunflower seeds.
Check out more black bean recipes on the Strengthen Your Heart Blog! I’ve used them several different ways!
Remember, if you need help with getting your family on board with a simpler, healthier eating plan, book a consultation with me here. I look forward to serving you!
Have a beautiful day!
References:
Lin LZ, Harnly JM. Phenolic component profiles of mustard greens, yu choy, and 15 other brassica vegetables. J Agric Food Chem. 2010 Jun 9;58(11):6850-7. doi: 10.1021/jf1004786. PMID: 20465307; PMCID: PMC3762684.
Fresh- Milled Spelt & Oat Streusel Cake
Fresh-Milled Spelt & Oat Streusel cake with pears, honey, and pecans is an easy recipe to throw together for a gathering. I developed this recipe for a friend with several food sensitivities. Since he has a considerable amount of pain when he eats wheat and dairy, those items were off the list!
Surprisingly, he does tolerate gluten, so the spelt works well for this recipe. The fresh-milled grains provide good nutrients from the bran and germ, while the pears and pecans add flavor and richness. I substituted cardamon and nutmeg for cinnamon because of a mild sensitivity, and coconut milk to replace the dairy.
Overall, this cake turned out light and fluffy, with just the right amount of sweetness.
Now before you go thinking, what RN Health Coach advocates dessert?
One who balances a whole food eating plan with occasional treats, that’s who!
You and I don’t have to give up ALL enjoyment to live a healthy life. We simply have to follow wise principles:
Choose Wisely
Minimize sugar to 6 teaspoons or less a day as recommended by the American Heart Association.
Eat whole plant-based items 80-90% of the time.
Choose quality proteins the rest of the time (organic beans/legumes/farm fresh eggs/poultry/grass-fed beef, clean fish, etc.)
If you ever need help revamping recipes and looking a nutrition with a biblical perspective, I’d be happy to help you out.
More importantly, I hope you like this recipe as much as my friend did. If you’re looking for more ideas for wheat free recipes check out this link: Mysty’s Gluten Free Recipes.
Spelt & Oat Streusel Cake Benefits
The benefits of fresh-milled spelt per cup are omega 3 (113mg) omega 6 (2076mg) vitamin A (44 IU) K (4.4 mcg) Niacin B3–11.9mg, magnesium 237 mg, potassium 675mg, selenium 20.4 mcg, zinc 5.7mg. Combine this combo with the fresh-milled oats and you and I receive a good amount of zinc, calcium, B1 and B5, too. Plus, approximately 38 grams of fiber.
The rich nutrients of this spelt & oat streusel cake help contribute to better digestion, circulation, hormone regulation, bone health, and immunity!
I’ll take more of that in my little coffee cake, won’t you?
God prepared everything you and I need in the things that He made, my friend! Gratitude comes naturally when we are loved and cared for in such a nice way! The Psalmist, king David, uses the perfect words to express gratitude for the blessings from God.
Give thanks. Sing praise. Honor His presence. Read His Word. Attend church.
Are ways he gives thanks to God for his health and provision. Gods’ name and His Word are high and lifted up for all to see. We can always rest in that, my friend! His steadfast love and faithfulness will be with us forever.
I give you thanks, O Lord, with my whole heart; before the gods I sing your praise; I bow down toward your holy temple and give thanks to your name for your steadfast love and your faithfulness, for you have exalted above all things your name and your word.
Combine the flour, baking powder, and spices together in a bowl and mix well.
Add the egg whites, oil, coconut milk, honey, mix well. You can use a mixer, I just use a whisk. Fold in the pear, and pecans. Set it aside for about 15 to 20 minutes so the grain soaks up the liquid.
Pour the cake batter into a greased 9×9 pan.
Mix the streusel toppings together and spread over the cake. Bake for about 40-45 minutes or until a toothpick comes out clean.
Drizzle with powdered sugar or a honey glaze and enjoy.
Refrigerate all leftovers, as fresh-milled wheat products go stale and rancid very quickly!
Enjoy!
If you give this spelt & oat streusel cake a try, please give it a rating too! I want this blog to be free from advertising and keep it encouraging. So sharing the link with your friends helps me out! There are also handy social share buttons here too, so you can share this recipe and encouragement with others.
When we have a good understanding of the benefits of God’s garden, we want everyone we know to make wiser choices, right?
The good news is simplifying health also tastes delicious!
Let me know how you use your fresh-milled grains to make occasional treats for your family and friends!
Take care!
Mysty
Simplifying Health God’s Way
2 Labor Day Leftover ~ Omelets
I love having a good amount of leftovers after Labor Day to make eating throughout the week simple. Omelets are the perfect meals to use them in too!
Even if you are only cooking for one or two people.
The leftover black bean and corn salsa will make a delicious omelet, while the leftover grass-fed burger will provide a good amount of protein and much needed iron. If you’re worried about gathering supplies for the salsa.
Don’t sweat that either!
It’s the perfect time of year to gather your peppers, onions, corn and tomatoes and put this salsa together. Chop them and add a can of rinsed black beans, some fresh cilantro, lime juice, and salt and there you have your black bean and corn salsa for your 1st omelet.
By the way, what are your favorite combinations for salsa?
Black Bean and Corn Salsa Omelet
2 Medium Eggs
A Teaspoon of melted butter
1 cup of black bean Salsa
Heat your skillet and add the butter. Beat the eggs and add salt and pepper. Pace in the skillet and cook 1-2 minutes. Add the salsa to half of the omelet and fold over and serve. This would be good with some melted pepper jack cheese or topped with plain yogurt and fresh parsley.
How simple is that?
I bet you’ll be very happy with the flavor too!
Burger & Mushroom Omelet with Rosemary
This omelet is a good fit for my low-carb friends who want to increase their protein intake without overdoing it on the carbs. I like the idea of extra protein in the morning too, because it keeps me full longer. The herbs give it a nice fresh burst of flavor, while the mushrooms get our immune systems raring to go.
Here’s what you’ll need for ONE omelet.
2 Eggs
1 Sprig of Fresh Rosemary (or 1/2 tsp. dried)
1 Sprig of Oregano (or 1/2 tsp. dried)
3 mushrooms (cleaned and chopped)
1 Leftover burger chopped
1/8 tsp. each cayenne pepper, paprika, and salt
Heat your skillet, add a tsp of butter. Saute` the chopped mushrooms and warm up the burger in the skillet. Beat and add the eggs, cook one minute. Add the beaten eggs, and spices. Cook until done. Enjoy!
Summary
What God puts in the garden is good! And these two breakfast omelets are quick and easy to prepare. You and I need quick and easy so we can get away from plastic covered breakfast cereal, pop tarts, doughnuts, etc.
You know, those obesogens I’ve been talking about lately! It’s hard to get away from the things that steal our joy, physically and spiritually. That is why I hope to bring you recipes that build you up in both ways!
I pray you are encouraged to face each new day with hope and vigor as you become intentional about eating to heal your body and praying to heal your soul. We need both to function at our best, don’t we?
For whatever was written in former days was written for our instruction, that through endurance and through the encouragement of the Scriptures we might have hope.
It’s pear season! Oh, my! There is nothing better than to use those fresh, juicy bites for a pear and pepper salad!
Check out your local farmer’s market or take advantage of a neighbor’s tree to make this scrumptious salad. As you slice into local pears, you’ll see and feel the juice running down your chin and fingers! Combined with a little salt, apple cider vinegar, and organic extra virgin olive oil, it will make its own sweet dressing for this salad.
Benefits of Pear & Pepper Salad
Antioxidants and polyphenols in pears are antibacterial and anti-inflammatory. (2) Anything fresh from God’s garden and grown in your own backyard (or neighbor’s yard) is going to have more nutrients and hopefully less pesticides. It’s an environment that prepares our bodies’ defenses.
Caffeic Acid and syringic acid are unique to pears, and not apples in one study. Caffeic acid (also found in coffee at 9-14mg/100grams, but highest in black chokeberries at 645mg/100grams of dry weight) is a metal chelating agent. However, it is also known for its ability to inhibit mutagens and carcinogens. (1)
You’ll be ready to ward off cancer, neurodegenerative diseases, diabetes, and whatever contagion is released upon us in the future eating this pear and pepper salad!
Simple Pear & Pepper Salad
Simple Pear & Pepper Salad
3 Cups Baby Spring Mix
1 Carrot (shredded)
1 Pepper (Green/Orange/or Red)
1 Pear Chopped
6 Walnut halves
1 ounce Pepper Jack Cheese
1 tbsp Organic Extra Virgin Olive Oil
1 tsp Apple Cider Vinegar
1 tsp Onion Powder
Gather your ingredients. Layer the salad, the carrot, the sliced pepper, and sprinkle with the onion powder, olive oil, and apple cider vinegar.
Top with the chopped pair and the shredded cheese and walnuts!
If you need a RN Health Coach I have a wonderful metabolic rehabilitation program starting! You can book your consultation here!
“Blessed by the Lord be his land, with the choicest gifts of heaven above, and of the deep that crouches beneath, with the choicest fruits of the sun and the rich yield of the months, with the finest produce of the ancient mountains and the abundance of the everlasting hills,
Pavlíková N. Caffeic Acid and Diseases-Mechanisms of Action. Int J Mol Sci. 2022 Dec 29;24(1):588. doi: 10.3390/ijms24010588. PMID: 36614030; PMCID: PMC9820408.
Teixeira JD, Soares Mateus AR, Sanchez C, Parpot P, Almeida C, Sanches Silva A. Antioxidant Capacity and Phenolics Profile of Portuguese Traditional Cultivars of Apples and Pears and Their By-Products: On the Way to Newer Applications. Foods. 2023 Apr 5;12(7):1537. doi: 10.3390/foods12071537. PMID: 37048358; PMCID: PMC10094612.
Gluten Free Zucchini Pumpkin Seed Bread
Gluten free zucchini pumpkin seed bread is a simple, low sugar, summer bread you can enjoy without guilt. The ingredients work great for breakfast muffins, or as a loaf to slice and cover with your favorite nut butter each morning.
Now, you need to know I am not a super-savvy baker. However, I am a baker who is thinking about maximum nutritional value for my gluten free friends! Therefore, I come up with blends of flour and nuts that reflect that passion for the fuel our bodies need.
Let’s face it, the gluten-free and refined flour options available are NOT very healthy.
We need new options! Options that build cells with zinc, fiber, minerals, and antioxidants. Maybe we’ll even enjoy a little protein settled into that breakfast bite as well. It will help us stay full longer, while the nutty pumpkin seeds, sesame seeds, and walnuts do their own work for satiety and cell building.
I am also a fan of soaking and sprouting the seeds like sesame, sunflower, and pumpkin. . .sometimes. . . to remove any phytic acid that may cause stiffness in the joints for some people. Ideally, an adequate amount of gastric acid would be present to sufficiently dephosphorylate the outer phytic acid shell protecting the germ of the seeds we eat. (1)
Um, just like our Creator designed us to do.
However, we cannot always count on that being the case in our modern world. Especially for those poor souls stuck with taking proton pump inhibitors. Soaking will remove the outer shell and help release minerals, so we can absorb them better.
Benefits of Sunflower Seeds
Sprouting sunflower seeds releases high concentrations of vitamins A, B, & C, plus niacin. We especially want to absorb their vital mineral content of magnesium, potassium, calcium, iron, selenium, and zinc. (2) They also have 37.8mg/100grams of vitamin E. Compare that to linseed, sesame, and soy, which only have 3mg/100grams! (2)
Don’t be put off by the fat content in this bread, either. The fats are polyunsaturated, CLA (conjugated linoleic acid) that are beneficial omega-6 fats we need to help our hearts. Always keep in mind, the ratio of omega-6 to omega-3 fats should be no more than a 2:1 ratio.
CLA is important for normalizing glucose in the blood and has anticancer, anti-obesity effects. (2)
Gluten Free Zucchini Pumpkin Seed Bread
1/2 Cup Almond Flour
1/2 Cup Coconut Flour
1/2 Cup Arrowroot Flour
1 Tsp Xanthan Gum
1/2 Cup Honey
4 Eggs
2 Tsp. Cinnamon
2 Cups Zucchini (Shredded)
2 Tsp. Baking Powder
1/2 Tsp. Salt
1/4 Cup Pumpkin Seeds (Chopped)
1/4 Cup Walnuts (Chopped)
1/4 Cup Sunflower Seeds
Preheat oven to 350 degrees
Salt the zucchini in another bowl with 1/2 tsp of salt and set aside. Do not drain the water that separates from the pulp.
Combine all the flours, xanthan gum, cinnamon, and baking powder in a bowl and whisk well.
Add the zucchini, eggs, and honey and stir well.
Add the pumpkin seeds, sesame seeds, and walnuts and stir the batter until everything is incorporated.
Bake at in a well-greased loaf pan at 350 for an hour or until a toothpick comes out clean! You can bake them in muffin pans and adjust the time to 20-30 minutes depending on your oven, but also check with the toothpick.
Store leftovers in the fridge.
I hope you enjoy this gluten free zucchini pumpkin seed bread with your family as much as I did!
After all, what God puts in the garden is so good!
If you need help with lifestyle changes and reducing chronic disease risks, I am available to help you! Contact me for a free consultation.
Have a blessed day!
Mysty
My flesh and my heart may fail, but God is the strength of my heart and my portion forever.
Nielsen AV, Meyer AS. Phytase-mediated mineral solubilization from cereals under in vitro gastric conditions. J Sci Food Agric. 2016 Aug;96(11):3755-61. doi: 10.1002/jsfa.7564. Epub 2016 Jan 12. PMID: 26678688
2. Guo S, Ge Y, Na Jom K. A review of phytochemistry, metabolite changes, and medicinal uses of the common sunflower seed and sprouts (Helianthus annuus L.). Chem Cent J. 2017 Sep 29;11(1):95. doi: 10.1186/s13065-017-0328-7. PMID: 29086881; PMCID: PMC5622016.
