I’m always looking for meals to help maximize energy. First, I must be aware of what zaps my energy. I’ve been associating the effects of food on my body over the years because of studying wholistic nutrition at Clayton College of Natural Health and reading nutrition books.
So, today I’d like to share with you two meals and a Three-Day Food Diary to show you how to become more aware of food’s effect on your body. It is a technique good for helping you identify problems and spurn you into an Intentional Eating program for yourself and your family. The process is really simple, and I’ve included a downloadable pdf journal below so you can attach it to your phone or print it at your convenience.
The great thing about this 3 Day Food Journal is you’ll quickly learn what increases your energy and what zaps it!
Three Day Food Diary: A three-day food diary is helpful to note eating patterns and signs and symptoms (S/S) after eating certain foods. For example, you may not normally associate a burning sensation in your stomach after eating salsa and chips, coffee or citrus. But I assure you, there are acidic foods, spices, and drinks creating havoc in your stomach. Although you and I may be able to tolerate one acidic substance, we find out when we add two or three more, we’re up all night with pain!
Another thing that occurs with energy zapping foods is fatigue or muscle aches. Some people even get headaches, itching, or bloating as symptoms. Even though we may not have a food allergy, the discomfort is real. We can quickly begin to identify food sensitivities by recording how we feel after we eat in this three-day journal.
I also like to ask people to record all serving sizes, soft drinks, added toppings. So, we don’t miss anything!
In the meantime, enjoy this Energy Packing Salad I make just about every day, and this Salmon, Broccoli, and Sweet Potato Omelet I found on YouTube. You’ll enjoy plenty of helpful Omega 3, magnesium, B vitamins, and power packed Broccoli’s antioxidant and cancer fighting ability! Not only that but you’ll have energy to sustain you throughout the day!
God loves you and I so much He sufficiently provided for our bodies time here on earth through every item in the garden. But more importantly, He shows us His love through His Son’s sacrifice on the cross for our eternal souls. May He bring you much joy from His wonderful goodness today!
Before you know it, you maximize your energy too!
Salmon Sweet Potato & Broccoli Omelet
1 Cup Chopped Fresh Broccoli
3 Eggs
1 Cup Sweet Potatoes (Diced and Precooked (I use left overs))
1 Tsp Oregano (I like fresh, you can use dried)
3 onces Salmon (Again, I use left overs)
1 Tbsp Onion (Chopped)
1 Tbsp Olive Oil
1 Clove Garlic (Minced)
Heat Skillet while you preare your eggs. Beat the eggs in a bowl.
Add the oil to the skillet.
Saute the onion and garlic until translucent,
Add the beaten eggs, then potatoes, broccoli, salmon, and oregano. You can also add salt and pepper to your taste. Place a lid over the mixture until eggs are done to your preference.
Energy Packing Salad
2 Cups Mixed Greens
1 Carrot
2 Tbsp. Parsley
1 Egg (Boiled)
1/4 Cup Quinoa (Precooked)
2 Tbsp. Beets (Fresh Julianned )
1 Tbsp. Sunflower Seeds
1 Tbsp. Pumpkin Seeds (Hulled)
2 Tsp. Olive OIl (Ordanic Extra Virgin)
1 Tsp. Apple Cider Vinegar
1 Stalk Celery (Chopped)
1 Cucumber (Chopped)
1 Tsp. Onion Powder
Gather your salad greens on a plate, top with the chopped vegetables, parsley, punpkin and sunflower seeds and onion powder. Then mix your olive oil and apple cider vinegar to place on top.
I made forty-eight miniature apple tarts this week for some little, and not so little, munchkins at church. And because I like to include everyone, I changed my fresh-milled wheat recipe to ground oats and added tapioca flour for my gluten-sensitive friends. This combination for gluten free apple tarts is a result of many trial and error efforts to make a gluten free pie crust.
Rice flour is too gritty, and my bible study group tasted and rejected quinoa flour years ago! Although, I like almond flour and arrowroot flour as substitutes for many recipes, I had fresh old-fashioned oats on hand. To my surprise, it made a decent pie crust.
I’ve been trying various gluten free recipes over the years because several friends and family members have become gluten sensitive or have celiac disease. Celiac disease is an inherited autoimmune disorder and when wheat or other grains with the gluten protein are present it attacks the lining of the intestine. (1)
Although people may experience bloating, diarrhea, and abdominal pain with this disorder, more insidious damage is taking place. Bone loss, malnutrition, anemia, liver damage, joint pain, hair loss, and fatigue are a few other findings associated with celiac disorder. A person may have a positive antibody test indicating the possibility of this disorder; however, a definitive diagnosis is done with an intestinal biopsy.
Benefits of Gluten Free Apple Tarts
Now, the fun part of making something different is looking for and reporting the benefits. The top advantage for gluten free apple tarts is there is no bloating or abdominal discomfort for wheat sensitive people. You’re welcome. And those who don’t react to gluten can enjoy them too! Oat flour is a good source of protein and fiber, which is always helpful to feel full and satisfied as well as move toxins out of the body. It also is a good source of minerals like selenium, magnesium, manganese, and zinc.
Gluten Free Apple Tarts
I’m not sure why certain people develop gluten sensitivities. We live in a fallen world that is prone to decay. Our bodies included. I do know manufacturing and mass production is polluting our food supply with toxic chemicals. The general population is feeding on highly processed, bleached wheat with nearly all the nutrients removed, while synthetic vitamins are added. Not only that, but there are preservatives listed on the label that are skin irritants on a material safety data sheet.
The more information I find, the more passionate I am about helping all of us eliminate what we can. It is why I truly believe in increasing awareness of how wonderful God’s garden is for combatting disease. He loves us and cares for us in so many ways. All we have to do is turn to Him for complete healing, body and soul. We get nourishment for our cells to function each day and we are filled with hope for the day we won’t’ have to strive to keep these bodies going.
Gluten Free Apple Tarts
1 1/2 Cups Gluten Free Old-Fashioned Oats (ground into flour)
1/2 Cup Tapioca Flour (Plus 1 tbsp for the filling)
1 Tsp Xanthan gum
1/4 Tsp Salt
1 Tsp Sugar (optional)
2 Apples (Peeled and Chopped)
1/4 Cup Sugar
1 Tsp Cinnamon
1 Stick Butter
1 Tbsp Olive Oil
6 Tbsp Cold Water
Preheat oven to 375 Degrees.
In a large mixing bowl combine the ground oats, tapioca flour, salt, sugar, and xanthan gum.
Cut the butter into small pieces and use a pastry cutter or fork to combine the butter and flour until it makes a course crumble. Mine was too dry, so I added the tablespoon of olive oil.
Add the cold water and knead on a lightly floured surface until a firm dough forms. Roll out as thin as you can and cut circles for the tart shells with a biscuit cutter.
Place the cut-out dough into the muffin pan.
Filling
In the bowl combine the chopped apples, cinnamon, sugar, and 1 tbsp of tapioca flour together until well combined.
Fill each tart shell with the apple filling and bake at 375 for about 20-25 minutes or until the tart shells are light brown and the filling bubbly.
Keep in mind, this is a treat designed for sharing with others and not to be used in place of a nutritious meal.
In any case, I hope you try the recipe and enjoy your gluten free apple tarts with friends. It’s delicious with a wonderful cup of Teecino herbal coffee substitute. No acid or caffeine, just wonderful bold flavor and enjoyment!
The best news about these peanut butter and chocolate chip muffins is they can easily be adjusted to include gluten free and wheat eating friends. However, if you have a nut allergy you may want to use a seed butter like pumpkin or sunflower. I find them not be a sweet as peanut butter but adding chopped prunes or a banana can fix that easily enough.
I also use dark chocolate chips. They have 72% cacao, and only 4 grams of sugar per tablespoon. Remember, 4 grams of sugar equals 1 teaspoon and we want to minimize the amount of sugar we consume to reduce inflammation and our chances of developing chronic disease.
Benefits of Peanut Butter Chocolate Chip Muffins
Cacao contains flavonoids that help with oxidative stress in our cells and protect the epithelium layer of our blood vessels (1). It also contains polyphenols that decrease inflammation in the vasculature. The same autoinflammatory effect reduces insulin resistance. As mentioned previously, being cautious of the sugar content in your choice of dark chocolate is important. Benefits are minimized the more the cacao is processed, and as high amounts of sugar are added.
On the other hand, pairing your dark chocolate with high fiber whole grains and peanut butter gives you added benefits. Nuts and legumes provide protein, fiber, minerals, and antioxidants like vitamin E (tocopherol). Metanalysis observation studies show reduced ischemic heart disease in people who with regularly consume nuts (2).
God’s plan for our sustained health and productivity continues to reveal itself in the studies I review for these recipes. He is ever glorious, mighty, and willing to save us if we just turn to him for physical and spiritual nourishment.
You visit the earth and water it abundantly, enriching it greatly. God’s stream is filled with water, for You prepare the earth in this way, providing people with grain.
1 Cup Buttermilk or Unsweetened Vanilla Almond Milk
1/2 Cup Honey
Preheat Oven to 375
Grind the 1 1/2 cup of oats into a fine flour then add the remaining oats, spices, salt, baking powder. Set aside.
In a separate cup add your oil, egg, peanut butter, and milk blend well then add to the dry ingredients. Then add the chocolate chips.
Divide batter into 12 muffin cups and bake for 20 minutes or until toothpick comes out clean.
God bless you as you make and share these muffins with others today!
References:
Katz, D. L., Doughty, K., & Ali, A. (2011). Cocoa and chocolate in human health and disease. Antioxidants & redox signaling, 15(10), 2779–2811. https://doi.org/10.1089/ars.2010.3697
Afshin, A., Micha, R., Khatibzadeh, S., & Mozaffarian, D. (2014). Consumption of nuts and legumes and risk of incident ischemic heart disease, stroke, and diabetes: a systematic review and meta-analysis. The American journal of clinical nutrition, 100(1), 278–288. https://doi.org/10.3945/ajcn.113.076901
Sweet Potato & Pecan Pancakes-2 Versions
You and I can make quick and easy pancakes with leftover sweet potatoes and avoid all the ultra-processed ingredients damaging our health. These sweet potato and pecan pancakes will have two versions:
Fresh-milled whole grain
Oat, Flax and Ground Chestnuts
Although eating intentionally for optimum health becomes second nature when it’s incorporated into our daily routine, things happen to throw a wrench into our plans and we need something easy.
Waking up and not wanting what we made for dinner the night before as a breakfast option is one of those things.
Do you ever wake up wanting bread instead of an omelet? I do!
But if we don’t have something healthy made ahead of time and we’re not in the mood to cook, something easy and delicious can still be possible.
Bread-making is a small part of our healthy eating plan alongside plenty of fresh fruit, vegetables, and protein. So, when we plan our meals for the week, we want an order of options to best fit our needs, right?
1. Protein
2. Vegetables
3. Fruit
4. Fiber
One day a week is set aside to meal prep and in this household, bread making items like tortillas, buns, or bread may be a Thursday or Friday.
However, when we have some grain left over it will be enough to make 5 small pancakes. Having easy and quick tools in our kitchen, is always a plus for days when we don’t feel like making large meals.
Sweet Potato & Pecan Pancakes
When I make pancakes, I always think of Abigail in the bible making preparations for the sheering of the flocks. Her husband Nabal refused to give David and his men some of the flock they’d protected from predators, and David was about to descend on Nabal’s family with some vengeance. Quick thinking Abigail, grabbed 200 fig cakes, bread, and 5 prepared sheep and set out to meet David. She fell at his feet and offered him the food. But her speech reminded him who he was, who his provider is, who his protector is, as well as his purpose:
Please forgive the trespass of your servant. For the Lord will certainly make my lord a sure house, because my lord is fighting the battles of the Lord, and evil shall not be found in you so long as you live. And when the Lord has done to my lord according to all the good that he has spoken concerning you and has appointed you prince over Israel my lord shall have no cause of grief or pangs of conscience for having shed blood without cause or for my lord working salvation himself.
I am amazed when I think of all the people, she had a hand in keeping alive that day. Yep, a quick-thinking and resourceful woman can keep many men out of trouble and benefit entire families. Speaking of benefits, there are some nice benefits for our energy levels with these pancakes.
Benefits of Sweet Potato & Pecan Pancakes for 2
The fresh-milled grain I’m using is a hard red wheat that provides a great source of protein and fiber. It also retains the original B vitamins and Vitamin E the way God intended it to be eaten (The faulty nutrition label below does not take these vitamins in account but, I assure you they are there). Manufacturing this product and separating the bran and germ to leave the white starchy protein is the bread filling store shelves.
Small growing bellies are consuming the nutrient poor bread every day and are instead filled with “enriched” synthetic vitamins. They deserve better than bleached flour enriched with synthetic vitamins and harmful preservatives.
It does more harm to kid’s cells than good, but it’s better than nothing. I served it and ate if for years before I knew better. I wish someone had shown me how to do it right the first time.
Oh, well enough lamenting… It just wasn’t in God’s timing. Like everything, He has a plan and a purpose.
Here is the simple and delicious recipe for these pancakes,
Sweet Potato & Pecan Pancakes for 2
1 Cup Hard Red Wheat (milled)
1 Egg
2 Tbsp Sweet Potato ((Precooked and mashed))
1/4 Tsp Salt
1/2 Tsp Baking Powder
2/3 Cup Vanilla Almond Milk (Unsweetened)
1/2 Tsp Cinnamon
6 Pecans (Chopped )
Preheat skillet on low while mixing ingredients
Combine the flour, salt, baking powder, cinnamon in a bowl and whisk well.
In a large measuring cup place the milk, egg, and sweet potato. Blend well with a fork. Then pour into the flour mixture and add pecans. Mix well.
Melt a small tsp of butter or oil of your choice in the skillet. Pour the batter into three small rounds in the skillet and let cook on low-medium heat until bubbles appear, and the edges of the pancake look done. Flip it over and cook another minute or two.
Serve with maple syrup.
I hope you enjoy these pancakes! Check out my ideas for extra sourdough starter too, if you want another pancake recipe. I look forward to helping you and your family get on track fighting chronic disease so leave me a message to get started with health coaching!
Gluten Free Version of Sweet Potato & Pecan Pancakes
My gluten free friends like their pancakes too! In fact, they can be just as tasty and delicious with some organic chestnuts from Costco! I’m posting my ridiculous video of this pancake experiment and tweaked the recipe to create “mold free” pancakes with fiber, protein, and minerals!
Creating recipes is fun and I hope you enjoy it as much as I do!
Gluten Free Sweet Potato and Pecan Pancakes
1/2 Cup Sweet Potato (cooked)
1 1/2 Cups Almond Milk (Or Milk of your choice)
2 Eggs
1/2 Cup Flaxseed Meal
3 Chestnuts (Ground)
6 Pecans (Ground)
1 cup Oat flour
1/2 tsp baking powder
1 tsp cinnamon
1 tsp Butter
Puree oats, nuts, flaxseed to make a flour with a straight blade or use what you already have on hand.
Place in a bowl and add baking powder and cinnamon.
Blend the cooked sweet potato, eggs, and almond milk add it to the dry ingredients and mix well.
Heat the nonstick skillet to low and when ready add a pat of butter.
Cook until done in the center, about 5 minutes each side.
Top with maple syrup and pecans
Maple Pumpkin & Pecan Muffins
If you’re looking for a refined sugar free muffin recipe, I think you’ll like this one! I’m using a small amount of stevia and a little maple syrup to give these Maple Pumpkin & Pecan Muffins just a touch of added sweetness. After all, the pumpkin puree is sweet, too.
Benefits of Muffins
I also use two eggs because I find my fresh milled whole grain makes crumbly muffins. So, the extra egg not only gives more moistness but adds a little more choline, protein, A vitamins and natural folate. Boosting this muffin’s nutrient power is also nice when considering the antioxidants lutein and zeaxanthin in the eggs help with maintaining eyesight.
Thankfully, all those years of misunderstanding about the cholesterol in eggs is resolved, as it has no detrimental impact on blood cholesterol levels. In fact, studies show it actually improves high density lipoproteins HDL (the good cholesterol) and reduces small density lipoproteins (1).
Maple Pumpkin & Pecan Muffins
Devotion
I see, God knew what he was doing when he created all living things. It makes me appreciate Him more as I think about studying the bible. A small group of ladies and I get together each week to study. We just finished reading the building of the Tabernacle in Exodus chapter 25 and 26. God’s plan to meet with His people is described in detail. As New Testament believers, it’s nice to have the advantage of seeing the whole picture of Christ fulfilling the promise of God coming to dwell with us.
Although through his holy Spirit, he actually dwells in us, doesn’t he? What amazes me about the study of the tabernacle, also called the tent of meeting, is the precise way God wanted it designed and filled. Only the finest cloth, and pure gold were to be used for the Holy place.
Since Christians are now the “tents” of the indwelling Holy Spirit, I often think of how we fill our own tents with things that are not pure or fine. In fact, my choices in the past have been downright harmful. All the preservatives, additives, colorings and flavorings are meant for extending the shelf life of products not my life. Many of these products contain polyunsaturated oils from seeds chemically extracted, heated to high temperatures, and bleached.
It is the reason I am taking more precautions now. Knowledge is power, or so people say.
But more importantly, knowing the Holy Father demands only the finest offerings for His tent, makes me think twice about what I put in mine.
Therefore, there are no unstable oils in this muffin mix, just olive oil and if you like, a little butter. Items found in the bible many times and wonderfully healthy alongside the eggs, pumpkin, and pecans.
So, I hope you try this recipe for Maple Pumpkin & Pecan Muffins sometime. You’ll fill your temple with delicious and filling garden ingredients while improving your cells and building your stamina.
Preheat oven to 350 and lightly oil your muffin pans
Place the fresh flour, salt, baking powder, and pumpkin pie spice in a large bowl and whisk well.
Add the stevia to the unsweetened almond milk and stir well. Pour into the flour mixture and add eggs, oil, and pumpkin puree. Stir until well combined.
Place 1/4 cup of batter into each muffin cup (makes 12)
Melt the butter in a small dish and add the maple syrup, mix well, then add a half a tsp of the mixture to each muffin, then stir slightly into each muffin with a butter knife. Add a few chopped pecans to each muffin.
Bake 20-25 minutes or until a toothpick comes out clean once inserted.
Mutungi G, Waters D, Ratliff J, Puglisi M, Clark RM, Volek JS, Fernandez ML. Eggs distinctly modulate plasma carotenoid and lipoprotein subclasses in adult men following a carbohydrate-restricted diet. J Nutr Biochem. 2010 Apr;21(4):261-7. doi: 10.1016/j.jnutbio.2008.12.011. Epub 2009 Apr 14. PMID: 19369056.
10 Sugar-Free & Hearty Meals for Breakfast
Today I want to provide you with 10 Cane-Sugar free hearty meals to break your fast.
Although the best part of breakfast is that it’s good any time of day. Even if your breakfast time is 11am or later!
Let’s face it, the myth that breakfast is the most important meal of the day needs to go away. If you break your nighttime fast at 11am or later, because you’re not hungry, listen to your body. When you are hungry, think about how important intentional eating can be for incorporating excellent fuel to start your day.
The great thing about trying these 10 hearty meals is they are free of sugar cane and won’t zap your energy midday or cause inflammation or brain fog. Some are sweetened with fresh fruit, that provides natural sugar, antioxidants, and fiber.
When I think about how much kids need this kind of breakfast too, I feel a little guilty. Because I remember my cereal cart packing days when my kids were young. They needed better, but I didn’t understand at the time how little nutritious fuel they were getting with packaged cereal. Although both my girls turned out pretty healthy, now I think more about being an example and providing better nutrition for my grandchildren.
They can break their fast with sugar free & hearty meals like the ones listed below instead of highly processed cereals, with synthetic vitamins, colorings, and chemicals that damage cells instead of build healthy cells. I know fruit gets a bad rap in the weight loss world, but I truly believe what God put in the garden is good and for our good.
So, if removing cane sugar from our palates is doable with fresh fruit and provides powerful antioxidants, I’m going for it!
Now, before I start there are a few things I want you to understand about me and my cooking and recipe development:
I am not a dietician and do not calculate calorie requirements, nor develop meal plans for people. My background is nursing, education, psychology, and coaching with 18 months of wholistic nutrition via Clayton College of Natural Health (which is no longer operating) and personal study of nutrition over the years. My love for whole food and whole people drives me to read as many nutrition books as possible. Books of particular interest are the ones that are driven by evidenced-based studies.
I do not count calories, fat, or carbohydrates when I eat or develop recipes. However, if you do, I respect your decision to do so and will provide that information for you. The reason I do not calculate these things is because I strive to create recipes that are whole food from God’s garden, using fruit, vegetables, grains, lean meat, spices, and herbs. When we eat whole food and cut out denatured processed food with dies, chemicals, flavorings, and additives, we are full and satisfied with smaller amounts for a longer period of time. Therefore, we maintain an optimal balance of macronutrients and bodily requirements, while maintaining a healthy weight.
Lastly, I practice and teach my clients intentional eating. A process where we savor food and use it for its purpose of sustenance (and enjoyment), while asking the Holy Spirit to lead us in utilizing the spirit of self-control. Keeping treats and small amounts of sugar for special occasions is the goal of a well-balanced healthy lifestyle. It guides us through the mindset of approaching God’s provision with respect and care, while not being controlled by our desire to consume large amounts of anything in daily use.
So, without further ado, here are 10 Cane-Sugar-Free & Hearty Meals to Break Your Fast:
You can use this recipe any time of the day and change up the grain to barley, quinoa, or farrow. Whatever your grocery store has on hand in their grain or seed isle that can be soaked overnight and heated gently in the morning to provide a good source of various vitamins. Don’t be concerned about the number of calories in the walnuts. You only need 1 ounce for this dish and that is about 3 walnuts, chopped. YES, you’ll get 185 calories, but you’ll also get 4 grams of protein and 2 grams of fiber as well as heart rich omegas! God knows what he’s doing, he provides big impact in small amounts for a reason. We just have the convenience (and expense) of someone else making them easily attainable. Just picture the forager picking through that black drudge of a fallen walnut to get to the very hard nutshell and then trying to pry it open to enjoy the nutritious center!
Yep, go ahead and praise Him today for being born at this time!
I love using leftovers from the night before to break my fast. It’s two meals in one, so when cooking dinner, I begin to think ahead to breakfast. If you make your own tortillas, use unbleached organic flour and store it in the fridge for best freshness. Otherwise, it goes rancid after 30 days. I like grinding my own wheat berries once a week on my preparation day to incorporate all the nutrients God provided. If you can do that great, I can help you out with a prep day workshop. Another option is to look at the ingredients on the label and look for 100% Whole Wheat flour in your tortillas or whatever grain or grain less flour you prefer.
Quinoa is such a versatile seed, and I enjoy it in many meals! If you’ve tried it, you know what I’m talking about. It’s also a complete protein, is loaded with fiber and works in your gut like as the best stool softener ever! Yep, this old nurse just said that in a post. Believe me, gut health is one important key to brain and heart health and the sooner we feed our temples of the Holy Spirit the right fuel, everything else works better too!
I told you I’m usually thinking of breaking my fast with dinner, and since asparagus is on the menu at least once a week in our house, we have some leftover for the next day. Now, I was hesitant to buy this for a few weeks because it became so expensive, then I realized I pay almost that price for a fourth of what I get in an entire bundle when I go out to eat. So, why not buy the bundle and enjoy it in three meals? Since I’m always battling my fleshly desires for sugar, it’s nice to have something filling and enjoyable to replace the crave. Fresh fruit in season helps me do this. So, if you’re looking to remove the desire for sugar from your palate too, I hope you like this as a brunch or lunch idea. Your brain and heart will surely thank you!
I know, more quinoa, right? Yes! I got 5 lbs. on sale through a food distributor and it’s cheaper than the local grocery store. They used to sell a mix of quinoa and rice in a boil-in-bag, but I don’t see that anymore. No worries, quinoa is easy to prepare and keeps in the refrigerator for at least 7 days. Oh, and it quadruples in size so one cup raw equals a whole pan cooked! It can then be used frequently for various meals in place of rice or bread. I rinse mine according to package directions, add water in a 2:1 ratio, bring it to a boil, place the lid on it, and turn off the burner; leaving it there for at least 20-30 min. It is always light and fluffy and ready to use.
There are some really good whole-grain pita bread options in the grocery store. So, when reading how I make mine, don’t feel pressured to make the same thing or think it’s too difficult. The first thing I learned to do as a young lady beginning to cook is improvise! In other words, use what you have that is doable for you and incorporate the ideas in the recipe as something easily adjustable for your schedule, routine, or preferences. I grew up with my mom buying pita bread from the grocery store. It was probably in one of her fad diet magazine articles she always read.
Who says you can’t have fresh greens for breakfast? They are so refreshing and filling with eggs and whole grains. Although, these whole grains are not 100% cane sugar free, they are close. I use one teaspoon to help the yeast develop, but other than that they are mostly sugarless. See the graphic below of why I take two hours out of my week to grind my own flour and make my own bread. You deserve better too, better ingredients and better health. Again, I don’t expect others to go the extra distance to invest in a grain mill and wheat berries, however it is a wise investment. Maybe ask for one as a Christmas or birthday gift. It will be the gift that keeps on giving. When you read the labels below, you see why joints ache, and brains are foggy.
I use Aidell’s Chicken apple sausage for this hearty brunch or breakfast meal, but you can easily use ground chicken with an apple and spices. In fact, I’m going to have to come up with some of my own chicken-apple meat balls because I’m not sure if the “spices” on the label include MSG (monosodium gluconate). Each link is loaded with sodium too, about 700mg, if I made my own that would be reduced considerably. However, in a pinch, this packaged product claims no nitrates or nitrites are added to the product.
A simple apple with 2 tablespoons of crunchy peanut butter has to be one of my all-time favorites! It’s also an easy meal for breaking the fast. However, it is most healthy when purchasing the all-natural peanut butter with salt only. Did you know manufacturers add partially hydrogenated oil to their peanut butter? Say what! Yes, it is cheap and fills the jar, but is so damaging to growing cells.
Now, I’ll admit the all-natural peanut butter takes more work. I’ve found the simplest way to mix it is to find a bowl with a lid and pour the entire contents of the jar into the bowl and mix it with a fork. I store the bowl in the fridge for easy access and no further need to stir. The texture of the “Crunchy” is my personal favorite, and find it is very filling until my next meal.
Ok, I know what you’re thinking, sauerkraut for breakfast….no way! Haha, I know it sounds crazy but when you give up sugar your taste buds change! We have new and exciting dimensions in flavor to explore. You and I also need to feed our good gut bacteria daily to enhance our immunity and our mood. In this article the whole egg and cholesterol myth is debunked as well.
Did you know eggs have all the B vitamins you’ll need? Yes, according to a National Institute of Health article on the nutritional facts of eggs, “. The egg yolk contains high amount of vitamin A, D, E, K, B1, B2, B5, B6, B9, and B12, while egg white possesses high amounts of vitamins B2, B3, and B5 but also significant amounts of vitamins B1, B6, B8, B9, and B12 (Table 2). Eating two eggs per day covers 10% to 30% of the vitamin requirements for humans” that’s a hearty meal for sure! (1). The only vitamin I don’t see in this baby is vitamin C, but eat an orange or kiwi with this and you’re covered.
Last thoughts on 10 Cane-Sugar Free & Hearty Meals
I hope and pray this post helps you develop some sugar free and hearty meal ideas for breaking your fast other than cereal. There are so many more ideas out there from popular Christian Bloggers your options are limitless! Regardless if you are following a vegan, paleo, gluten free, or just a normal person like me plan, there are recipes available everywhere on social media.
Best wishes to you on your journey for a wholesome eating lifestyle!
Réhault-Godbert, S., Guyot, N., & Nys, Y. (2019). The Golden Egg: Nutritional Value, Bioactivities, and Emerging Benefits for Human Health. Nutrients, 11(3), 684. https://doi.org/10.3390/nu11030684
Poor Man’s Meal
When I first got married, there was a recipe in the local church cookbooks called, “Poor Man’s Meal”. Since I was a new bride and we were poor, this dish was right up my alley.
After all, Poor Man’s meal only called for ground beef, onions, potatoes and cream of mushroom soup. New cooks need easy too, ya know!
Well fast forward 34 years and I realize, I have not cooked that in years! Why? I guess I outgrew it as my cooking skills advanced beyond casseroles. However, I am revisiting the dish today and vamping it up a bit. Instead of potatoes and cream of mushroom soup, I’m using fresh shitake mushrooms and cabbage.
Remember, when we make our own soups (casseroles), we control the amount of salt, fat, carbs they contain.
Benefits:
Cooked cabbage is high in fiber, vitamin K and polyphenols. Polyphenols are antioxidants that help fight cancer and inflammation. Eaten raw or in salad it retains a good dose of Vitamin C, the powerful immune boosting vitamin we all need. Cabbage combined with the onions, garlic, and mushrooms in this Poor Man’s Meal are sure to provide enough sulfur compounds to help you and your family to fight any infection that comes along.
Devotion:
For you know the grace of our Lord Jesus Christ, that though he was rich, yet for your sake he became poor, so that you by his poverty might become rich.
2 Corinthians 8:9 Bible Gateway
Jesus gave up the glory of heaven so we might have a taste of real richness. Wealth that has nothing to do with material things, money, or food. He gives us an opportunity to know Him through his Word and His life. In Him, our fullness dwells. I hope you take a moment to rest in His provision today.
Meditate and taste His Word alongside a dish of nutrient packed vegetable stew like this Poor Man’s Meal today! You’ll find a sense of gratefulness as you remember the days of truly being poor. With Jesus at your side, those days are a thing of the past.
Poor Man’s Meal
1 lb Lean Ground Beef
1 small Onion Minced
6 small Shitake Mushrooms
1 clove Minced Garlic
1 Large Carrot, peeled and sliced
1/2 Head Fresh Cabbage, finely chopped
2 Cups Vegetable Broth
1 Cup Unsweetened Almond Milk
2 Tsp Onion powder
2 Tsp Fresh or Dried Rosemary
1/2 Tsp Each Salt and Pepper
2 Tbsp Flour (I use fresh milled, tapioca or oat flour can be used too )
Preheat oven to 350 degrees
In a medium skillet sauté the chopped mushrooms in a little olive oil. Then when tender, add the chopped onions and garlic. Cook a couple of minutes and then add the beef, rosemary and onion powder.
When the beef is browned, put it into a colander to strain any excess fat. While it's draining use the same skillet to sauté the cabbage and carrot until just wilted.
Meanwhile in a medium baking bowl/dish add the flour, whisk in the vegetable broth and milk. Add the salt and pepper.
To the mixing bowl add the ground beef, cabbage, and carrots. Mix well and bake 30 minutes.
Peanut Butter & White Chocolate Chip Granola Bars
Oats are wonderful for providing fiber and plant-based protein for breakfast or snacks. In these peanut butter and white chocolate chip granola bars the benefits are double. They provide minerals like magnesium, phosphorous, zinc and manganese, while the wonderful B vitamins, B1 and folate are present too. The fiber helps sweep cholesterol out of the colon, feeds good gut bacteria, and helps us stay full longer.
All-natural peanut butter is used in this recipe because it contains only peanuts and salt. There is no hydrogenated oil or sugar added. Peanuts provide more fiber and polyunsaturated fat to this snack, so we are more satisfied. Not only that, but they also provide another source of necessary minerals, B vitamins, biotin, and vitamin E.
Take a look at these two ingredient labels below and ask yourself, “What is better for me and my family?“
God’s plan for our provision and the benefits of food in their natural form will always be better than man’s poor substitute! The good news is we don’t have to settle for less!
We have choices for better snacks for our families. Although few in number, there are companies that try to maintain the integrity of our food. The more we, as concerned parents, place our money where our values are, the bigger the impact on healthier products being offered.
6 Better is a poor man who walks in his integrity
than a rich man who is crooked in his ways.
7 The one who keeps the law is a son with understanding,
So, to keep the integrity of these granola bars, I wanted to minimize the sugar and maximize the heart-healthy benefits of this snack. Remember the American Heart Association recommends no more than 6 teaspoons of sugar a day for women and 9 teaspoons for men.
Our little guys and girls are those future men and women!
Let’s start protecting them now. Although I’d like to get away with 1/4 cup of sugar, there is a 1/3 cup in this recipe. And that is 16 teaspoons for two batches of roughly 36 granola bars (depending on the size you cut). The white chocolate chips add a little more sugar there are 16 tablespoons in a cup and each tablespoon of Simple Truth Organic White Chocolate Chips has 7grams of added sugar for a total of 112 grams in the entire two batches. About 3grams per bar plus the 1/2 teaspoon of sugar. The total amount makes just under a teaspoon of sugar per bar.
Peanut Butter & White Chocolate Chip Granola Bars
4 Cups Oats
1 16 oz Jar All Natural Crunchy Peanut Butter (no sugar)
1 Tsp. Cinnamon
1/3 Cup Sugar
1 Cup Simple Truth White Chocolate Chips
1 Tbsp. Olive Oil
4 Large Eggs
Preheat Oven to 350
Divide the one tablespoon of olive oil between two 9×13 pans for this double batch of granola bars and spread the oil along both baking dishes well.
In a small mixing bowl stir the peanut butter (the oil and peanut butter separate after sitting a while), completely incorporating the oil and butter. It's easier to place it in the bowl first and stir well.
In a large mixing bowl add the Oats, cinnamon, white chocolate chips, and sugar and stir well.
Add the eggs and peanut butter last, making sure all the oats are covered.
Divide the mixture between the two baking dishes and roll out until flat.
Bake at 350 18-20 minutes or until golden brown. Remove and carefully cut with a knife then let cool.
God bless you and I hope you enjoy making your own Peanut Butter & White Chocolate Chip Granola Bars with your kids!
Vegan Coconut Chocolate Chip Cookies
There are some days you just want a small taste of chocolate. Since the 72% Cacao chips by Simple Truth are nice for making a healthier chocolate chip cookie, there will be less guilt for my cookie loving friends. Oh, and these are made without eggs too.
I also wanted the full fiber, vitamin E, and nutrients provided by the fresh milled whole grain. Hopefully my gluten free friends will remember I use 1/2 cup almond flour and 1/2 cup of arrowroot flour with 1 tsp xanthan gum for a gluten-free version.
Although, I didn’t get to taste these cookies because I’m detoxing from sugar this month, my best taste tester, said “These are really good.” I don’t get “really” good very often… so take that however you like.
God is faithful to give us just what we need, while not giving too much for a big ego.
Here is what you need to get started for these Vegan Coconut Chocolate Chip Cookies
¼ Tsp. Salt
¼ cup coconut oil melted
1 1/4 Cups of fresh milled whole grain flour (or 1 cup unbleached flour)
½ Cup unsweetened coconut flakes
½ Cup 72% Cacao Chocolate Chips
¼ Cup Unsweetend Vanilla Almond Milk
1 Tsp vanilla
¼ Cup Sugar plus one scoop pure stevia*
¼ Cup Vanilla almond milk
Preheat Oven to 350 degrees. In a small bowl combine the flour and salt. In a separate bowl combine the melted oil, milk, vanilla, sugar/stevia. Whisk until well combined. Add the flour mixture, coconut flakes, and chocolate chips.
Use a small teaspoon or cookie scoop to place 10-12 dough balls onto an ungreased cookie sheet. Bake 10-12 minutes or until golden brown.
**a Scoop of Stevia looks like this:
Crispy Low Sugar Lemon Cookies
The fresh smell of lemons reminds me of warm summer days and lots of sunshine! I think I’ll bring a little of that sunshine into my baking today. Since I also want to make my hubby some healthier snacks for work (to keep him out of the vending machines!) lemons are making this cold winter day brighter. Another plus is this simple recipe only makes a small batch of crispy low sugar lemon cookies. It’s ideal for one or two people.
Although he is not getting too many cookies, he’ll have enough to enjoy a couple after his lunch each day. The benefits of this recipe come from using the fresh milled whole grain with vitamin E, fiber, fatty acids, and B vitamins. The low sugar content, combined with extra fiber and protein in the whole grain, decreases a spike in blood sugar. That’s important for him and anyone else trying to maintain a healthier lifestyle.
Surprisingly, the bitterness of stevia is lost when combined with the sugar. It’s a win-win situation…for him, anyway. He’s not too fond of stevia. So, this may also be a nice trick for anyone who dislikes sugar substitutes.
However, I prefer the stevia in very small amounts in baking because it comes from a plant. Although highly processed, at least it is not artificially made from chemicals.
You really can’t beat six ingredients either!
Fresh milled flour and fruit makes me feel extremely blessed to have access to so much provision. I appreciate the thoughtfulness of our Creator and I’m always reminded what God puts in the garden is good.
Did you know Isaiah says He looks from His dwelling like clear heat in sunshine? The smooth poetry of scripture comes from the best…the author of life Himself.
All you inhabitants of the world, you who dwell on the earth, when a signal is raised on the mountains, look! When a trumpet is blown, hear! For thus the Lord said to me: “I will quietly look from my dwelling like clear heat in sunshine, like a cloud of dew in the heat of harvest.”
I pray you enjoy His word today alongside a crispy low sugar lemon cookie or two.
God Bless you!
Crispy Low Sugar Lemon Cookies
1 1/4 Cups Fresh Milled Flour (or 1 cup unbleached)
1 Lemon
1/4 Tsp salt
1/4 Cup Organic Sugar plus 1 scoop pure stevia
1/4 Cup Butter or Coconut oil
Preheat oven to 350 degrees
Combine flour and salt and the zest of the lemon in a small bowl and whisk until well combined.
In a separate bowl, add the scoop of stevia to the sugar and whisk it well. Carefully peel the lemon and remove the seeds, saving as much of the juice and pulp as you can.
Puree the lemon in a food processor or mash it in the sugar with a fork until well blended using the pulp and the juice. Add the flour and mix well.
Use a small teaspoon or cookie scoop to make 10-12 one inch dough balls and place onto an ungreased cookie sheet 1-2 inches apart. Bake for 10-12 minutes or until golden on the edges.
