Looking for hearty breakfast muffins that are healthy can be a problem. So, I am hoping these peanut chocolate chip muffins will be one of those simple lifestyle habits you can mark off your list of healthier things to do.

Although these muffins are not ideal for the low fat crowd or the low carb crowd, they will please the whole food people I love to serve! Also, keep in mind, I would not eat one of these on its own and expect it to meet my hunger needs in the morning either. However, I would combine it with a boiled egg, smoothie, or string cheese (if that is your morning go-to) to meet my hunger needs and add some nutrition.

Or, I might use it as a side to my extra-large salad for lunch.

Ingredient Options

Now, I know a lot of people will use honey in place of sugar for their muffin recipes and that’s fine if you choose to go that route. However, please know that 1/4 cup of baking honey (which is processed and heated, so the nutrients are removed, and so are the antioxidants) is equivalent to 85 grams of sugar making each muffin contain 9 grams of sugar which is just over 2 teaspoons of sugar per muffin. The organic sugar with minerals, on the other hand provide 50 grams of sugar.

So, before you get worked up about the carbohydrate content, look at the 9 grams of protein and 7 grams of fiber in each muffin, too. If you use plain organic sugar that is minimally processed you will have 7 grams of sugar per muffin, which is just under two teaspoons of sugar per muffin. I do notice they taste sweeter with the plain sugar, just so you know.

On the other hand, the honey makes the muffins moister, so you decide what works best for you!

Benefits of Peanut Chocolate Chip Muffins

• Dark Chocolate Has Antioxidants/Magnesium/ and minimal sugar.
• Whole & Multigrain Fresh Milled Flour has all the bran and germ present for fiber, and beneficial B vitamins and Vitamin E.
• Peanuts contain a combination of mono and polyunsaturated fats, and a decent amount of protein. They contain biotin, copper, niacin, folate and manganese, vitamin E, and magnesium. They are rich in antioxidants too and will help you stay full longer.
• Eggs provide a wonderful amount of protein and vitamins.
• Chia Seeds provide quality, healthy fats like omega 3, plus protein and fiber. They also have quercetin, zinc, kaempferol, and other antioxidants that are good for your heart and liver. (1)

Devotion

Friend, God put all these wonderful things in the garden so you and I can simply thrive! We just have to take a little extra time to prepare and adjust a few things in this modern world and get back to whole food in order to do so! He wants us whole! Not just getting by and miserable, but healthy, active, and strong. So, we can worship Him with gladness and praise Him for His wonderful deeds!

I will give thanks to the Lord with my whole heart.
    I will recount all of your wonderful deeds.

Psalm 9:1

Blessed be his glorious name forever;
    may the whole earth be filled with his glory!

Psalm 72:19

I hope this peanut chocolate chip muffin recipe helps you add more fiber, protein, vitamins, and minerals to your daily routine. I have plenty of other muffin recipe ideas to help you keep breakfast simple and nutritious too! Don’t forget to rate the recipe if you try it and let others know how you like them! I apprecite you stopping by to check it out! I am here for you if you need a RN Health & Wellness Coach to guide you in other lifestyle changes, so contact me for a free consultation.

References:

Ullah R, Nadeem M, Khalique A, Imran M, Mehmood S, Javid A, Hussain J. Nutritional and therapeutic perspectives of Chia (Salvia hispanica L.): a review. J Food Sci Technol. 2016 Apr;53(4):1750-8. doi: 10.1007/s13197-015-1967-0. Epub 2015 Oct 1. PMID: 27413203; PMCID: PMC4926888.

This acai berry yogurt is nice and refreshing for breakfast or as an after-dinner dessert. The freeze-dried powder of this amazing berry has been in my freezer for a year because I didn’t really have a habit of drinking it regularly. However, after injuring my shoulder a week ago, I remembered how wonderful it was for preventing sore muscles.

I figured if it’s good for keeping me from getting sore form a work out, it must also be good for healing a torn muscle. I decided to mix a teaspoon of it with water twice a day to see what would happen. I also used my red light belt on the should for twenty minutes, twice a day.

The powder did not dissolve well in the water, so I put it in my yogurt instead. It worked great, and tasted much better!

Benefits of Acai Berry

God’s wonderful plants continue to amaze me with their ability to help us heal! The wonderful properties of this plant are truly a gift. The rich amount of polyphenols help decrease inflammation, while the oxygen radical absorption capacity of this berry helps prevent disease. The berry is loaded with antioxidants has been shown to have the following benefits (1):

• Cardioprotective—yes your heart!

• Renoprotective—your kidneys!
• Hepatoprotectives– the liver!
• Neuroprotective —the nerve cells!

The impressive benefits go on and on…..I am thankful it assisted my red-light therapy belt to improve a potentially serious shoulder injury in 5 days. I went from not being able to raise my right arm to touch my ear to full mobility. I did some light stretches, drank plenty of water, and rested the arm, too. Moreover, the pain relief I felt in just two days was even more impressive.

I’m sure you can find a reputable brand near you to use for this recipe! Here is what I chose “Earthly Choice, Great Day Acai Powder”:

I exalt you, O Lord, for your amazing provision!

Be exalted, O Lord, in your strength!
    We will sing and praise your power.

Psalm 21 ESV – The King Rejoices in the LORD’s – Bible Gateway

Enjoy your berries, my friend! God’s plan for you is good! I am here if you need a RN Health and Wellness Coach to get you started!Book an Appointment

References:

Laurindo LF, Barbalho SM, Araújo AC, Guiguer EL, Mondal A, Bachtel G, Bishayee A. Açaí (Euterpe oleracea Mart.) in Health and Disease: A Critical Review. Nutrients. 2023 Feb 16;15(4):989. doi: 10.3390/nu15040989. PMID: 36839349; PMCID: PMC9965320.

The basic fresh-milled muffin recipe is an easy breakfast item to prepare and take on the go. You can pair it with a boiled egg, slice of turkey, or chicken left over from the night before. The basic recipe is multigrain flour, cinnamon, baking soda, salt, and aluminum free baking powder. If you have dried stevia on hand, that works too, but if you don’t a couple of small scoops of the Pyure stevia will do (see the picture below recipe).

I also have a maple pumpkin and pecan muffin recipe that uses a different combination of ingredients, but it’s moist and delicious too!

Just an FYI, the nutrition label is not accurate on this recipe because I did not specify what wheat berries I used, nor does it calculate the fiber in the nuts and fruit.

I hope you enjoy these muffins! God’s abundant supply of nutrients never ends, nor does His love for you!

I sought the Lord, and he answered me
    and delivered me from all my fears.
 Those who look to him are radiant,
    and their faces shall never be ashamed.
This poor man cried, and the Lord heard him
    and saved him out of all his troubles.
 The angel of the Lord encamps
    around those who fear him, and delivers them.

Psalm 34 ESV – Taste and See That the LORD Is Good – Bible Gateway

Basic Muffin Mix with Carrots & Walnuts

Basic Muffin Mix Sweetener

I hope you enjoy this basic muffin mix! As you can see each muffin has a good amount of fiber and protein to get you started on your day! When eaten alongside another good protein source, it will keep you and I full all morning! A well-rounded breakfast can be helpful to get us through the day.

There are many other flour alternatives to use in place of wheat berries for those who have a gluten sensitivity or wheat allergy. Finding oats not processed with wheat, using millet, buckwheat, or amaranth are some options.

Let me know what you think of these muffins by giving them a rating! I look forward to hearing from you! Remember, if you need a RN Helath & Wellness Coach, I’m here for you.

If you’re looking for a little take-along snack with your morning smoothie or egg, this ultimate breakfast cookie will help. It’s nutrient dense with pumpkin seeds, walnuts quinoa, and whole grain. It’s also low in sugar, which is tolerable to those who have completed their sugar fast to remove its sweet desire from the pallet.

There are studies to prove you can retrain your taste buds to remove excess salt and sugar. (1)

Keeping sugar at a minimum in our diet for optimal health, is the goal here. We want whole food, all the time! And giving up those highly processed items without nutrients, is a start to better health.

Plus, you can choose if you want to go with baker’s honey (17 grams of sugar per tablespoon and 60 calories) or cane sugar, which has 13 grams per tablespoon. Using 2 tablespoons of honey in this recipe keeps the sugar less than 1 teaspoon per cookie.

Remember, the American Heart Association recommends less than 6 teaspoons of sugar per day to minimize heart disease risks! The American Cancer Society also recommends a low sugar and decreased intake of processed food. (1) So, making our own items and having complete control of the ingredients in them, helps us stay within range.

Exercising portion control is still a must here, as well. Just because they are healthy doesn’t mean we can eat the entire batch!

Practicing intentional eating and making healthy, purposeful choices alongside this cookie to attain fullness is doable.

Good Land

When we look around at all the things available to us in our markets and our farmland, we can see how the Lord has given us good land. I feel a small piece of the promise for Israel came true for Americans too, so many years ago. As they sought freedom to worship in a better land, on the Mayflower and her sister ships, they arrived at a land of plenty.

And they took in their hands some of the fruit of the land and brought it down to us, and brought us word again and said, ‘It is a good land that the Lord our God is giving us.’

Deuteronomy 1:25

Enjoy your good land today, my friend! And while you’re at it, try this ultimate breakfast cookie to get you started! I am here for you, if you need a RN health and wellness coach to guide your through healthier lifestyle changes. Book a consultation here!

I hope you enjoy these ultimate breakfast cookies! if you’re looking for more cookie recipes check out these Vegan Cookies and Low Sugar Lemon Cookies.

References:

May CE, Dus M. Confection Confusion: Interplay Between Diet, Taste, and Nutrition. Trends Endocrinol Metab. 2021 Feb;32(2):95-105. doi: 10.1016/j.tem.2020.11.011. Epub 2020 Dec 28. PMID: 33384209; PMCID: PMC8021035.

Spelt & Oat Tortillas are on the menu for some wheat sensitive friends I know. You can enjoy this easy recipe too!

I’m trying a small test loaf of spelt & oat bread today for a client who has a wheat sensitivity. It’s been fun experimenting. I hope you enjoy it

When oat and quinoa tortillas fail to make a nice flexible wrap, they can always be used for crackers. These slightly salty, and crunchy wafers are delicious alongside some hummus. You may enjoy the added fiber and protein these lightweight snacks pack, too!

Benefits of Oat and Quinoa Crackers

The oats provided beta-glucan which helps balance cholesterol levels and lower heart disease risks. Oats also contain three phenolic acids (ferulic, caffic acid, sinapic acid) that provide free radical scavenging ability. (1) These crackers also have all the bran and germ of the oat seed present for maximum effectiveness.

The combination of phenolic compounds in these two seeds also provide good food for the gut microbiome. Sterols and phytic acid prevent metal-mediated free radicals, while saponins help fight colon cancer. How cool is that?

God knew the excessive amount of exposure you and I would be exposed to at this time in history and prepared every single item in the garden for our defense. All we have to do is enjoy the many ways to eat them.

Devotion

He is always preparing us physically and spiritually for the things we will face, we just don’t realize it at the time. For instance, it took years of animosity, favoritism, slavery, and prison to refine Joseph for the task of saving a nation. His ability to interpret dreams were scorned by his family and forgotten by a baker.

However, when the timing was right, God appointed him to interpret Pharoah’s dreams of seven plump and attractive cows being swallowed by seven thin, ugly cows. In addition to cows the full and good grain is swallowed by thin grain. The dream shows seven good years of bountiful food and seven years of famine to follow.

The seven years of plenty that occurred in the land of Egypt came to an end, and the seven years of famine began to come, as Joseph had said. There was famine in all lands, but in all the land of Egypt there was bread.

Genesis 41:53-54

After thirteen long years of captivity, maturing, and trusting God, Joseph becomes second only to Pharaoh over Egypt. Preparing him for this monumental task took time as shepherd in the fields with his father and brothers. It took mastery of managing Potiphar’s household, overcoming temptation, and directing the affairs of a prison.

Maybe you and I can relate. When looking back at rough days we overcame; we can see how God used it to refine us for our current positions too. I am grateful for scriptures that help me understand Him better. I’m also grateful for His provision of nutritious oats and grains.

Oat and Quiona Cracker Recipe

I hope you enjoy making and eating these oat and quinoa crackers! They can be part of a healthy diet for you and your kids. There are plenty of other oat and Quiona recipes on this site too. Remember, what God puts in the garden is good!

He sent his son, Jesus, to save our souls and take the wrath our sin deserves. Plus, he gives us abundant life on earth. Reach for Him, my friend, and he will fill every need of your soul.

Your friend in Christ,

Mysty

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.

My late stepmother, Doris, loved to eat Goetta. The sausage oat mixture was a frequent breakfast item for her. So, the other day when I was failing miserably at making tasty nitrate-free turkey sausage patties for my hubby, I decided to look up a recipe for Goetta.

Following a food.com recipe, I did the following:

• Place 1/2 cup of oat groats in a saucepan of 1 1/2 cups of water, 3 bay leaves, 1/2 teaspoon of salt, 1/2 teaspoon of pepper.
• Boil for one hour on low until they are tender.
• The water almost boils off the groats, and there is a little left over.
• I substituted 1 pound of ground turkey for pork and pureed 1 cup of leftover chicken for added filling.
• The meat is added to the oats and stirred a bit, browning slightly. Preheat the oven to 350 degrees.
• Add 1 tablespoon of olive oil, another 1/2 teaspoon of pepper and salt.
• Oil a 9×13 baking dish with olive oil and place the meat mixture in the pan. Brush on another tablespoon of olive oil.
• Bake for 1 hour. Then cut into squares.

It was delicious! I felt like Doris was with me the whole time cheering me on!

Devotion

She is at home with the Lord and gathered with her people. It reminds me of Abraham breathing his last in Genesis and being gathered to his people.

God establishes a covenant with Abram for the generations to come. Abram, (childless at 85) couldn’t comprehend what God was saying, yet when God puts him in a deep sleep and shows him the slaves in Egypt 400 years and their coming out of the land with great possessions, he understands.

This text is written to the many children (descendants) of Abraham to show them God’s faithfulness.

I appreciate the nugget of information about Abraham’s life after death. God says, “…as for you, you shall go to your fathers in peace. I’ve looked back through the chapters of Genesis and believe this is the first mention of life after death.

 As for you, you shall go to your fathers in peace; you shall be buried in a good old age.

^{Gen 35:29} And Isaac breathed his last, and he died and was gathered to his people, old and full of days. And his sons Esau and Jacob buried him.

When Jacob finished commanding his sons, he drew up his feet into the bed and breathed his last and was gathered to his people.

Genesis 15:15, 35:29, 49:28-33 ESV – As for you, you shall go to your – Bible Gateway

The text teaches me God has a plan for my soul and your soul, long after we depart from this world. The idea of being gathered to my people not only gives me hope to be with God forever, but also a cherished loved one I miss dearly.

I look forward to seeing her again in heaven some day!

Turkey Goetta & Spinach Panini

Remembering her love of Goetta inspired me to use the No Knead Bread to make a Goetta Panini Sandwich.

When you and I are looking to maximize energy and satisfy cravings we need a power salad!

Fresh washed organic salad greens are around $5 a pound and will make at least 6 salads for the week. If you have a preparation day, you can chop drier vegetables ahead of time and divide them among your trays for easy retrieval throughout the week.

Drier vegetables I chop ahead of time for this power salad are things like broccoli, cauliflower, carrots, walnuts, radishes, celery, or beets. Wet vegetables like cucumbers, tomatoes, and onions can also be chopped, but placed in a separate container so the greens are not wilted.

The pumpkin seeds, chia seeds, hemp seeds, or sunflower seeds can also be added to the dry salad mix on prep day. I usually add my quinoa after I add the seeds, too.

Today, this power salad has fresh kiwi and strawberries, so I saved them for the last minute. I also waited to add my red cabbage relish.

Power Salad Dressing

The dressing is an easy mix of 1 tsp apple cider vinegar and 1 tablespoon organic extra virgin olive oil. However, if you want to prepare this ahead of time too, you can add 2 ounces of apple cider vinegar to 4 ounces of olive oil and store it in a jar for later use. I also add a dash of onion powder, salt, and pepper.

The combination of nutrients makes this a truly powerful salad! It’s loaded with antioxidants, 114mg of vitamin C, 16 grams of fiber, and 17 grams of protein. If you are worried about the carb load you can leave off the quinoa, but it will remove fiber, protein, and vitamin E and B vitamins.

It’s a beautiful thing isn’t it?

What God puts in the garden is good!

He created his perfect Word to feed our souls and a perfect garden to sustain and nourish our bodies. You and I can choose today whether to eat from the garden or from man-made items that have most the nutrients removed and are filled with preservatives. He gives us a choice, just like Adam and Eve had a choice.

But solid food is for the mature, for those who have their powers of discernment trained by constant practice to distinguish good from evil.

Hebrews 5:13-14 ESV – for everyone who lives on milk is – Bible Gateway

The power of discernment is something we need for our spiritual lives and our physical lives. We can distinguish good from evil when we learn God’s Word. In it we learn it applies to all areas of life. I’m including the need for discernment when choosing processed food and excess sugar, too. They are damaging to our cells and shorten our lives.

Salad prepping is easy, affordable, and very satisfying to our cells and the taste buds.

So, my hope and joy with this power salad today is to spark your own ideas for healthier choices. I am here to serve you as your RN Health & Wellness Coach if you need extra help!