Sourdough Spelt & Hard Red Chocolate Walnut Muffins
A rough week of allergies calls for some healthy comfort food! Yep! Sourdough, spelt & hard red wheat muffins with chocolate and walnuts are healthy! They are also very comforting!
I’m curious what creations you make with your sourdough starters, too! With curious bakers like you and me around, the possibilities are endless.
All I did to make these extra-large muffins was use my Peanut Chocolate Chip Muffin recipe and adapt it to include the sourdough starter. It was a total guess as to what to do here and there, so don’t be disappointed if it’s not foolproof. I am, what you might call, an experimental baker not an expert.
But boy! Do they taste good!
The next time I make these, I might change the water to half water and half nutmilk or coconut milk, but really, water worked well. The house smelled like fresh doughnuts and the moisture of the muffins was spot on.
Benefits of Sourdough Spelt & Hard Red Chocolate Walnut Muffins
I used a cup of organic fresh-milled hard red wheat and a cup of organic spelt for this recipe. I like the nutty flavor of the hard red wheat, plus it has 136mcg of selenium per cup. That’s ten times more selenium than other grains! It also packs 10.5 mg niacin, 73mcg of folate, 1152 mg omega 6, 51.8mg of omega 3, and 23.4grams of fiber!
Partnered with spelt, which is loaded with 113mg omega 3, 6.3mcg of vitamin K, 11.9mg of niacin, 7.7 mg of iron, 68.9mcg of folate, and we are talking about a decadent treat without the guilt! We’ll enjoy a combined duo of over 400mg magnesium, and 1500mg potassium with modest amounts (12mg) of zinc per cup!
I love what God puts in the garden for our good and his glory! There is no better way to overcome seasonal allergies! After all his testimony is true and faithful in the things that he made. . .
Yet he has not left himself without testimony: He has shown kindness by giving you rain from heaven and crops in their seasons; he provides you with plenty of food and fills your hearts with joy.
Do you know him today? Is there an emptiness in your life you cannot describe? Perhaps the sense of missing a vital piece of joy and contentment is something you can’t quite shake. Spiritual health as well as physical health is withing reach! Knowing Jesus as Lord and Savior fills that mysterious and unnamable void and can be yours today!
I will pray it consumes you, in a good way, as you seek him in his word!
You won’t regret surrendering your life to him, I promise you. In the meantime, check out the recipe for these delicious muffins to tantalize your pallet and fill your belly.
Sourdough Spelt & Hard Red Chocolate Walnut Muffins
1 Cup Wheat (Fresh-Milled Hard Red)
1 Cup Spelt (Fresh-milled)
1 1/4 Cup Water
2 Tsp Baking Powder
1/2 Cup Sourdough Starter
1/2 Cup Honey
1 Egg ((optional, you can use 4oz applesauce))
2 tsp Cinnamon
1/2 Cup Walnuts
1/2 Cup Dark Chocolate Chips ((72% Cacau))
2 Tbsp Coconut Oil (Melted)
The morning of your muffin making, feed your starter so you have enough to make 1/2 cup. Let it sit until it becomes active and bubbly, this varies between 3-6 hours depending on how warm the room is. At the same time combine your fresh-milled flours in a separate bowl and add the water and baking powder. This will soak up all that good bran and germ around the wheat kernels (autolyze) and make the dough soft.
No worries, go to work or run some errands.
When the starter is activated, about 3-4 hours later, combine the starter to the flour water mixture. I let this sit anywhere from 6-8 hours. For this experiment, I put it in the fridge and went to bed.
The next morning, I heated my oven to 375 degrees, got my muffin cups ready, and added the cinnamon, honey, coconut oil, and egg. I combined all of it until all the ingredients were incorporated and then placed them in the oiled muffin papers. I then baked them for about 30 minutes.
They are BIG muffins! So, that is why they have so many calories. You can totally make 12 smaller muffins and that would be fine.
Let them cool and enjoy!
I cannot wait to try this with my thawed pumpkin puree or with blueberries and lemons! I’ll have to change the liquid portion a bit, but they will be so good! If you get a chance to try these sourdough, spelt and hard red wheat muffins with chocolate and walnuts, I hope you enjoy them, too!
Check out the site for more recipes using fresh-milled grain, there are plenty!
Have a great day and God bless!
Ezra Overview-The Hand of Our Good God on Us
A delightful theme I see in Ezra is even during the dark reign of sin’s captivity and punishment, the hand of the God is on us. Are you like me, and sometimes wonder how much of the circumstances you are experiencing are of your own creation?
In my teenage years and early adulthood much of my confusion, pride, pain, and lack of solid relationship was born out of my own rebellion. Dark, ominous thoughts, and self-loathing lingered through those early years.
Much like Israel emerging out of seventy years of captivity, my own darkness began to finally abate at nineteen. I wonder in awe sometimes at how the hand of God was all over me during that time and it brings me to tears to see the parallel in Israel’s history.
Please join me this week as we read the book of Ezra and see how the hand of God is on him and his people as the exiles, whom Nebuchadnezzar the king of Babylon had carried captive to Babylonia, return to Jerusalem.
In the first year of Cyrus king of Persia, that the word of the LORD by the mouth of Jeremiah might be fulfilled, the LORD stirred up the spirit of Cyrus to make a proclamation throughout the kingdom. (Ezra 1:1)
The proclamation is “Whoever is among you of all his people, may his God be with him, and let him go up to Jerusalem, which is in Judah, and rebuild the house of the LORD, the God of Israel. And let each survivor, in whatever place he sojourns, be assisted by the men of his place with silver and gold. (v3-4a)
Not only were they to be given money, manpower, and the animals to assist in the work of rebuilding the temple, ALL of the vessels of the house of the LORD that Nebuchadnezzar carried away will be returned.
How do you see God moving the heart of a pagan (nonbelieving) king in these verses?
King Cyrus decrees the God of heaven charged him to build a house at Jerusalem and return all the vessels of the temple. I see God moving heaven and earth in perfect harmony as he orchestrates kings to do his bidding for His purpose and His glory.
The exodus, the end of slavery, the growing legacy of David and Israel’s rise and fall, all play a part in reflecting His power and holiness. Knowing God moves in a mighty way helps my faith stay strong when things happen that I don’t understand.
Most importantly, I also see what the enemy takes, God will restore.
The pain of arguing and fighting, and the insecurity poverty wrecks in a home to the point of total rebellion, is no match for the love he is capable of showering over every situation to reach those He loves.
What area of your life can you look back on and see the hand of God there guiding you? Take a moment to thank Him and if you haven’t yet, maybe ask Him to restore the peace, the harmony, and the contentment you once knew, or maybe never knew.
Ezra-The Scribe and Rebuilding of the Altar
Ezra is a scribe skilled in the law of Moses, that the LORD, the God of Israel, had given, and the king granted him all that he asked, for the hand of the LORD God was on him. (Ezra 7:6)
Now in the second year, after their coming to the house of God at Jerusalem, the Levites and kinsmen who came out of captivity appointed Levites to supervise the work.
As we readEzra 3:10 -13 take a moment to see and savor what true repentance and understanding looks like when a people remember how worshipping God wholly and completely used to be.
Please, write your thoughts about what the Holy Spirit is showing you in these verses in your journal and I’ll share mine below.
The children of Israel gathered to make sacrifices to honor God in the original place of the first temple Solomon built. As the people gathered to build the temple and stones were laid, the childhood memories of the first majestic temple come flooding into their hearts and minds.
They are overcome with such a mixed bag of emotions they are undone! Regret, shame, relief, redemption and awe of God roll up in their hearts and they dissolve into weeping messes.
Repentance works that way.
When past pain, heartache, and sin’s repercussions are behind us and a feeling of forgiveness and love emerge to wash all the shame away, we are left with tears of redemptive joy!
Jesus the cornerstone of the eternal temple will come a few hundred years later and establish a new place of worship. He creates the avenue of redemption through his life, death, and resurrection and restoration takes place in the temple of our body.
Glory to God for this amazing picture of grace and salvation.
Ezra 5-6 Opposition Abounds but God is Still Moving
We don’t know how much time elapsed but the governor of the outlying province and his associates saw the rebuilding of the temple and were threatened by the Jews’ prosperous work and convinced Artaxerxes they were wicked and rebellious.
So, he makes a decree to stop the work on the temple and the rebuilding of the city until the reign of Darius.
Zerubbabel and Jeshua began to rebuild again as letters to Darius are sent to search the royal archives and for the decree of Cyrus to rebuild the house of God in Jerusalem. Darius the king makes a simple decree:
Let the work on this house of God alone.
The cost is to be paid to these men in full and without delay from the royal revenue, the tribute of the province Beyond the River. May the God who has caused his name to dwell there overthrow any king or people who shall put out a hand to alter this, or to destroy the house of God. (Ezra 6: 7,8b,12)
What do you see happening in this passage of Ezra 5-6?
How do you respond when you face opposition to what God has called you to do?
Once again, God directs the heart of a king to provide authorization, approval, and funds to rebuild the place of worship. It is he who orchestrates the big picture and allows things to fall into place.
What would happen to the stress, worry, and dissatisfaction of our lives if we just trusted God with the big picture?
The cost of our redemption is paid in full by Jesus.
Whatever is needed to lift us spiritually comes in the form of a loving church family and a solid effort to read God’s Word daily. In the midst of this, the adversaries flee and ask for a blessing and prayer!
Ezra Sent to Teach the People
In Ezra chapter seven we see the repeated phrase “for the hand of the Lord his God was on him” (we also see it in the first person– “the hand of the Lord my God, was on me” and in the plural form—“the hand of our God on us”).
My friend Gayle uses this phrase often in natural conversation.
She can fall down and bruise her face and she’ll say, “The hand of the Lord kept me safe and I didn’t hurt myself severely.” Much like Ezra and his contemporaries, she sees the hand of God in her life.
She even lives in expectation of God’s hand upon her. What would that look like in your life?
As you and I read the letter of King Artaxerxes in Ezra chapter seven we see this beautiful truth all over it!
He makes a decree that anyone (the people in captivity) who wants to return to Jerusalem may go.
Ezra is taking the Law of God with him.
Silver and gold are supplied by the king and his counselors for the house of God.
The money will be used for worship and whatever else is required for the house of God.
Whatever is decreed by the God of heaven, let it be done in full for the house of God.
Ezra is given power to appoint judges and magistrates to enforce the Law of God.
Ezra is to teach those who do not know the Law.
Ezra says, “Blessed be the LORD, the God of our fathers, who put such a thing as this into the heart of the king, to beautify the house of the LORD that is in Jerusalem, and who extended to me his steadfast love before the king, his counselors, and before the king’s mighty officers. I took courage for the hand of the Lord my God was on me, and I gathered leading men from Israel to go with me.” (Ezra 7:27-28)
Now, the beauty of the bible is its authentic style and genuine portrayal of the character of God and the character of the people represented. Despite having the letter from the king giving him all authority to carry out the above tasks for God, Ezra was still afraid!
When you and I are given a task to do for God we can expect to meet opposition on every side and experience some fear. We can have the decree of salvation firmly tucked into our soul and still be ashamed to ask for help, too!
So, before we step out in faith, we can humble ourselves before our God to seek Him for a safe journey for ourselves, our children, and all our goods.
If we declare God’s hand upon our lives, we also have the freedom to walk in it!
As you read Ezra chapter eight this week look for the hand of God on his people and enjoy the same promise it carries into the lives of each and every Christ follower you know.
I am especially enjoying how to face the fear of a God given task in verses 21-23 and the action plan displayed by Ezra and the returning exiles to defeat fear.
What nuggets of truth in these verses can you hold onto and memorize for your next battle with fear?
Ezra Prays About Intermarriage and The People Confess
We understand from scripture that intermarriage with foreign wives led the Israelites away from God. In their worship, their daily lives, and how they treated one another. The order of repentance for them and for us is to confess and turn away from sin.
This sounds very harsh and contrary to God’s command to “honor the wife of your youth” and take care of the widows and fatherless”. But I don’t see God saying not to support them financially and give them what they need.
I see God pointing out the children of this union do not know him. They don’t even speak the language of their father’s people. Scripture is clear about Rahab the prostitute from Caanan, and Ruth the Moabite being accepted by God because they gave up their pagan ways and followed the One True God.
So maybe, when you and I read these chapters and the command to put away foreign wives and children we can read it through the understanding of God’s grace and goodness.
God does not turn his back on those who repent and have a sincere heart change. There is no evidence of this in the wives of the returning exiles or else they would be accepted by God. The influence and abominations of their unclean ways will continue to influence their husbands.
God says we can’t have two masters, or please both masters, because we will be led astray.
Since God sees all and knows all, His decision here is right and just.
How do theses passages speak to your heart today?
Is there someone in your life influencing your faith in God in a negative way?
How can you pray for rescue in this situation?
The Israeli survivors were still allowing the dark reign of sin to define who they were. The were embracing the culture’s ungodly ways and creating pain and heartache for their families in the process.
When I participate and approve of things contrary to God’s Word, I am doing the very same thing. God warns me not to do things or become deeply involved with events/people/ organizations that tempt me to forget Him.
This doesn’t mean I can’t associate with them, because I am to be in the world and not of the world. However, I don’t want my affections, personal goals, and identity to get so enamored with the world that I forget the good God whose hand is upon me at all times.
Find your own nuggets in the book this week, my friend! I pray if lifts you and carries you through all your questions and concerns! If you want more encouragement from Bible study check out the Daniel Overview, too!
A Faith-Based Approach to Stress Relief- 3 Easy Steps
A faith-based approach to stress relief shares some characteristics of modern psychology, but also has significant differences. Here are three simple ways to understand the difference and begin our a spiritual action plan to reduce stress.
We will do well to remember there are many approaches for both methods, that are not mentioned here. However, the idea is to look for a starting point.
Starting points make it simple for the average person experiencing daily stressors. Although it’s a good idea to keep in mind, chronic sufferers (not getting relief from stress for six months or more) require a more specialized approach!
Approaches to Stress Relief
The World’s Methods
Take deep breaths to calm ourselves–this is good! The world teaches us to do this for calming our hearts and minds. It is a very effective technique to implement for stress relief.
Look inside yourself for strength. We are not denying we each have our own strengths. Resilience, grit, tenacity, lightheartedness, resourcefulness, and sensibleness are all qualities we develop as we age. In a moment of overwhelming emotion this is our go-to. What happens when it fails? Ruminating, self-doubt, and fear take control.
Medications First. We are not denying there is a time and place for medication. But should it be first-line treatment? Thank God, for good counselors who determine a person’s strengths, assess past traumas and help the person work through those things. They determine a true need for added substances. But oftentimes, natural techniques are placed last.
Faith-Based Methods
God is breath, so breathing in fresh air gives our brains the much-needed oxygen to think clearly. We can focus, lower our heart rates, and gain control of emotions.
Look to God for strength. We understand our inner strengths, and put them in the perspective of “Ultimately, I am not in control of what happens here, God is.” So, how can we trust Him, regardless of what happens? Is there a personal relationship between me and God, instead of distant communication?
Look for the underlying cause. Counseling, working through trauma, evaluating eating patterns, exercise, baseline vitamin deficiencies, past antibiotic use, and determining gut health (and the techniques mentioned above) are first-line ways to help with stress. We can appreciate how James puts it too, see James 4:1-3 below.
What causes quarrels and what causes fights among you? Is it not this, that your passions are at war within you?You desire and do not have, so you murder. You covet and cannot obtain, so you fight and quarrel. You do not have, because you do not ask. You ask and do not receive, because you ask wrongly, to spend it on your passions.
Identify the trigger of stress (The situation that sets the stress into motion –an argument, pressure to finish a project, a relationship issue, a safety concern, talking to a large group, preparing for an exam, etc.)
What is the cause of the stress? (The trigger is not the cause. The trigger is the situation; the cause is the underlying emotion it evokes. Is it something we want, we think, we do not have—-Maybe, love from a family member, respect from a boss, children, or others, fear of failure, pressure to perform tasks outside of our comfort zone, fear of harm or danger, lack of confidence.
Are you asking for what you want in the right way and for the right reasons? Friends, family, and bosses are not mind readers. And in most cases, they are reasonable people who are willing to listen to our concerns! What would it take to state clearly and concisely how we feel about the trigger (situation setting the stress into motion) and the cause. (I feel __________ about ___________ and I’m asking for___________.) If it’s a situation outside of our personal relationship circles, we take the same steps before the Lord.
How the Faith-Based Approach To Stress Worked for Me
Several years ago, my two girls were attending a large urban college. At the time, I was working in an intensive care unit (ICU) close by. One day I cared for a professor who taught at their school. I asked him if it were true the crime rate is as bad as reports on the news made it out to be. He said, “Oh yes! I’ve been mugged in broad daylight twice, and it happens to people every week.”
This momma’s heart trembled with an intense and sudden fear for her girls. “Ok, breathe!” I commanded myself. “Next, get moving!” Use the adrenaline to minister to others. No problem there! Movement in an ICU is a constant companion.
After breathing and moving, I prayed and handed them over to God.
But I’d take them back five minutes later.
As the day progressed, I’d get distracted by work and put the thoughts aside. But they were never far away and came looming through my head once again. By the end of my twelve-hour shift, I was ready to run.
I quickly entered the stairwell to leave the hospital, and up the stairwell of the parking garage to go home (yes, I believe in moving to relieve some stress!)
Nearly overwhelmed with anxiety at that point, I tried to breathe again, and empty my mind of all thoughts.
That is when the still small voice said to me, “They are not yours they are mine. Will you trust me no matter what happens?”
In that moment I knew I could let them go. Or maybe, I had to let go of this false sense of being in control.
Okay, so that’s how it’s going to be.
No matter what happens to them, I am going to be there for them and love them as fiercely as I did when they were little girls. So is God. He loves them, too.
It’s a relationship of love, only a parent understands. And the good news is, you and I have a parent (our Father) in heaven who understands every fear, doubt, insecurity, and sense of helplessness we experience. For me, and hopefully for you, a personal relationship with our Creator surpasses any worldly approach to stress relief.
Friend, you and I will always have stressful situations to maneuver in life. Some will be huge and real; others will be imagined. But for every single one of them, God is with us, and for us, as a parent is over His child. We can take comfort in that today.
When I had my first baby, I experienced a kind of love I’d never known before—unselfish love. Holding her and looking at her little face filled me to overflowing with wonder and protectiveness. It was so intense; I would grit my teeth to keep from squeezing her too tightly.
She did nothing to earn it, and had nothing to offer in return. But her complete helplessness captured my heart like nothing else ever could.
Yet, my love for my daughter does not compare to God’s love for her. Or His love for you and me, for that matter.
“Anyone who does not love does not know God, because God is love. In this the love of God was made manifest among us, that God sent his only Son into the world, so we might live through him.”
1 John 4:8-9
I would gladly lay my life down for my child’s, just like God, in the flesh of Jesus, laid His life down for me.
A pure unselfish love you and I long for in the deepest parts of our souls.
Humbled himself to become a lowly servant and set an example for the world. (John 13)
My sheep know my voice and I know them, and they follow me. I give them eternal life, and they will never perish, and no one will snatch them out of my hand.
John 10:27-28
That kind of love is what moves mountains of destructive behavior into an abyss. Knowing and understanding you and I did nothing to deserve the selfless love of God frees us to discard our attachments to the world.
Our complete helplessness has captured His heart. He sent His Holy Spirit to abide in us, guide us, and shepherd us to live an abundant life.
We can be free to do that spiritually and physically without deceptive man-made items drawing us back into its clutches. Sugary sweets don’t have control over us, we control them. It has a proper place in celebrations, without becoming a greater comforter than time spent with God.
His comfort is unselfish. It doesn’t steal our health, age us before our time, cause overgrowth of bad bacteria in our intestines, destroy our livers, or wreak havoc in our blood vessels. God’s comfort, through His Son Jesus, brings us complete contentment in body, mind, and spirit.
It’s a beautiful gift we are so full of, we share it with our own families.
How does the amazing, unselfish love of God free you and comfort you today?
I am here for you as your RN Health and Wellness Coach! There are free resources here and scientific references for improving healthy habits like sleep. You’ll also find ideas for preparing healthy meals, eating intentionally, and exercising. Also, let me know if you have any questions or would be interested in me coming to speak at your church group or ladies’ group. I look forward to serving you!
Getting Started for A 40-Day Sugar Fast
Welcome to the 40-Day Sugar Fasting Challenge! Getting started for a fast on the right foot is important for success. It can also be intimidating, so let’s take the fear of failure off the table from the start.
First off, you are not a failure if you eat sugar. This is good news, right? You and I may come into a new year with high expectations and begin a fast (or change of life) strong. Then we fizzle out when we don’t see the results, we want in the first week.
Therefore, clear expectations are very important to getting started on the right path. So, here are my top five tips for staying the course for a successful sugar fast.
5 Tips for Getting Started & Staying the Course
1. Clarify Your Why
The main reason I want to fast from sugar for 40 days is________. You may want to have less sugar spikes and rapid drops causing lethargy and brain fog. Or you may connect stiff, achy joints and muscles to the consumption of high sugar items and not want the pain anymore. Whatever the reason is for you, determine the reason and write it down somewhere and post it so you will see it every day.
I’ll tell you why I did this journey last year. I woke up one morning and could not move the middle finger of my right hand off my palm. I had to take the fingers of my left hand and force it back into position. This came alongside excess chocolates at work and dairy. I decided to remove both for a period of four weeks to see if the stiffness would go away. When it did go away, I asked God to help me remove my desire of sugar for good. I didn’t want to be dominated by any substance but led by the Holy Spirit.
Everything is permissible for me,” but not everything is helpful. “Everything is permissible for me,” but I will not be brought under the control of anything.
The next step in getting started is to decide what makes this journey worthwhile. I picture myself waking up in the next few weeks free of morning stiffness. I’m playing with my grandchildren and chasing them around the house without hindrance. I’m also meeting friends at the YMCA and working out, and the activity helps me feel even better emotionally!
Stress is reduced and coping mechanisms are balanced. Before you know it, I’m going for a walk instead of reaching for a piece of candy or pie! I like this dream so much; I’m going to keep it in the forefront of my mind. Maybe I’ll put an old picture of me playing next to my “Why” statement so I can see it every day.
3. What Am I Facing if I Don’t Do Something?
If I don’t try this 40-day sugar fast now, I am facing more sugar spikes and lows. It doesn’t matter if I am a normal weight or not, if my pancreas is repeatedly stressed like this and releases a huge bolus of insulin every time I indulge, it will wear out! The signs of lethargy and brain fog are a true testament to this happening.
Plus, I’ll be one of those stiff unhappy ladies who gripe and moan about their pain all the time. I’ll stay home more, do less and get bored. When I get bored, I eat. When I get sad, I eat more.
Wait! Who’s in control here, my flesh or my spirit?
Before the fasting begins it may be helpful to remove all temptations from the pantry. One way is to read labels carefully and pay attention to “added sugars” I say added sugars because some foods have naturally occurring sugar (or glucose) and will be considered sugar. However, now manufacturers are responsible for listing all the added sugars in the item as well.
Also, be aware of the sneaky names of sugar on the ingredient labels. Obvious names like beet sugar, syrup, molasses, honey, are present and we recognize them as sugar. However, names like dextran, maltose, turbinado, and others we may not be so familiar with.
We don’t have to waste the products; we can always donate boxes of sugary items to your local food pantry or blessing box. Check out the graphic below for some alternate names of sugar so you become familiar with them.
5. Stock Up on Fresh Fruits & Vegetables
Stocking up on fresh fruits and vegetables helps you be prepared for the days ahead. Although I can’t find the proof, it makes sense that when all of our cells are satisfied at a microscopic level, we will have less cravings. Plus, consuming fruits may also help you through the withdrawal symptoms that occur.
If it gets really bad, you and I may even need a Tylenol for headaches. While we’re at it, we can add some calming lavender and chamomile tea for irritability.
Final Thoughts on Getting Started
Lastly, but most certainly not least, is find a prayer group to help support what you are doing. I am putting a Facebook group together and offering daily prayer and support. You may join the group if you are attending the challenge in 2023. Membership closes at 9pm Tuesday February 21, 2023. My hope is to develop a devotional from the daily scriptures and prayer there, so if you don’t join in time, you will still have a resource.
I look forward to serving you and simplifying health God’s way!
Mysty
10 Easy Tortilla Wrap Ideas for Dinner
A wrap is my favorite go-to, easy meal after a long day. Not only is a wrap convenient, but it is also delicious and easy to make. You can find three of my favorites by clicking here! Every week, I set aside a couple of hours to prepare these tortillas, chop my vegetables, and prepare my fresh mayo, and sauces for the days to come. Another plus for thinking ahead is, we won’t’ miss out on any nutrition!
We need good fuel to get our cells ready for the work we have to do. Moreover, the principles of eating whole food, with something raw, and something fermented helps us maintain microbial gut health. This task is also easily accomplished with a wrap.
And, Oh!…My goodness… What God puts in the garden is good!
I’m always humbled by His thoughtfulness and awed by His wonderful provision.
Tortilla with Fresh Milled Grain
Devotion
Psalm 37 shows you and I an example of his provision, while holding onto hope, when times are tough. Although Israel saw days of hardship and were overcome by enemies, the Psalmist reminds them, the wicked only appear to prosper. God see’s everything they do, and they will be “cut off”. However, those who follow God and remain upright, have a future of peace. They also have abundance during famine.
As you and I look around at the abundance of material things, activities, and values of our society, we see things becoming less available and prices doubling; however, me can take comfort knowing, God’s children are not forsaken. The promise in this passage for Israel, and I believe us, is we will not have to beg for bread any more than they did.
I’m sad to say we do, however, face a famine of nutritious breadwhen we rely on man-made items with bleached flour and preservatives!
1. Salmon Egg & Krout Wrap Preheat oven to 375. Season the salmon with a tablespoon each fresh oregano, dill, minced garlic and add 2 tablespoons coconut amino acids.
Bake 15-20 minutes depending on your preference for doneness.
Serve over a fresh milled tortilla with fresh greens, a fried egg, and 1 tablespoon of sauerkraut. Sauce: 1 tablespoon fresh mayonnaise, 1 Teaspoon coconut amino acids.
Egg, Sweet Potato, & Salmon Wrap
2. Egg, Sweet Potato, & Salmon Wrap
This easy wrap uses leftover salmon & sweet potatoes.
Heat a skillet over medium heat, add olive oil and two beaten eggs.
Cover with slices of sweet potato, fresh broccoli, and sliced cooked salmon.
Top with fresh dill and oregano, cook until all ingredients are heated through and done.
This chicken with garden greens wrap is the easiest wrap of all! I often use a rotisserie chicken, with fresh greens, a sliced avocado, and ranch dressing. Yum!
Tuna & Zucchini Relish Wrap
4. Tuna & Zucchini Relish Wrap
The multigrain wrap is so full of fiber, protein and nutrients you’ll love this simple combination for increased omega 3 and less inflammation.
Prepare the zucchini relish by shredding one zucchini, 1/2 red onion, 1/2 teaspoon salt, 1 teaspoon apple cider vinegar (or whatever vinegar you have on hand), and 1 chopped banana pepper.
I layer the relish over the tortilla, spread on some fresh baby kale, then the tuna, and top with more zucchini relish. It’s fabulous.
Ground Turkey & Shredded Veggie Wrap
5. Ground Turkey & Shredded Veggie Wrap
Heat a skillet to medium and sauté a lean, made by you turkey sausage until done. Don’t fret, all you have to do is add a clove of fresh minced garlic, 1/2 fresh minced onion, 1/2 tsp salt, 1/2 tsp pepper, 1 tsp oregano, 1/2 tsp coriander, and 1/2 tsp ground celery to the one pound of ground turkey.
In a separate dish, shred a carrot, a yellow beat, one zucchini, half a cucumber, and half a red onion. Place your tortilla on the plate spread a little honey mustard sauce over the bottom, top with fresh salad greens, the turkey sausage, then the shredded veggies. If you’re like me, you can’t eat just one!
Steak & Broccoli Wrap
6. Steak & Spinach Wrap
Heat your skillet to medium heat and add your favorite sliced steak. Sauté until tender and your preferred doneness.
In a separate bowl combine fresh spinach, shredded carrots, shredded beats, fresh steam broccoli, and fresh steamed snap peas.
Serve over your favorite multigrain tortilla with tzatziki sauce or chili sauce.
Beef and Beet Wrap
7. Beef & Beet Wrap on a Multi -Grain Wrap
Heat a skillet to medium heat, mix the 1 Lb of lean ground beef with 1 clove of garlic, salt, and pepper, and form into patties.
Sauté the patties with fresh sliced onions and cook until done in the center.
Place the tortilla on a plate, apply a tablespoon of fresh mayonnaise or mustard, cover with fresh salad greens, the burger and a shredded beat or red cabbage slaw. You will enjoy all the pleasure of a burger without any of the guilt.
Cod Fish & Fresh Greens Wrap
8. Cod Fish & Fresh Greens Wrap
I love fish and the milder the flavor the better. Two of my favorites are cod and mahi-mahi. They both cook quickly and are wonderful in a wrap.
Heat your skillet to medium. Season the cod with 1/2 tsp each, onion powder, fresh oregano, chili powder, and pepper. Sauté 1 Lb of cod or mahi-mahi in a little avocado oil for 10 minutes in a medium heat skillet or until done inside).
Place your wrap on the plate, apply a tablespoon of tzatziki sauce (1/2 cup yogurt, 1 tsp fresh minced garlic, 2 tbsp. shredded cucumber, 1/2 tsp salt, 1/2 tsp pepper, 1 tsp lemon juice, 1 tsp fresh dill or parsley).
Cover the multigrain tortilla with fresh greens, the fish, and top with sliced avocado.
Almond Veggie Wrap with Butternut Squash Sauce
9. Allmond Veggie Wrap with Butternut Squash Sauce
Use a tablespoon of prepared butternut squash on the bottom of your multigrain tortilla (I bake mine on my prep day and store it in the fridge to heat as needed).
Top with spinach, kale, or whatever fresh greens you have on hand.
Top with your favorite fermented vegetables, kimchi or a cauliflower blend is wonderful!
Next, scatter on the slivered almonds and enjoy!
10. Sauteed Cabbage & Lamb
In a medium skillet sauté 1/2 head of cabbage, 1/2 onion, 2 sliced carrots, 1 clove of garlic, and 2 mushrooms until just tender.
In a separate skillet prepare lamb chops or sliced steak as you normally do until done.
Place a dollop of avocado dressing on a multigrain tortilla (the dressing is 1 whole avocado, 1 minced clove of garlic, a pinch of salt and pepper, the juice of 1/2 lemon, and 1 spoon olive oil).
Cover with fresh greens and top with your sliced lamb.
I hope you enjoy these easy dinner ideas as you think about how to prepare healthier meals for yourself and your family. Eating whole food each day can be simple and delicious with a little preparation! If you need help getting started, consider a prep day workshop with me online, at your women’s club, or church group.
I am here to serve you and help you simplify your health, God’s way.
A Simple Fresh-Milled Lemon Cake Roll
I’m using spelt today for my fresh-milled lemon cake roll. All I can say is, it’s been an adventure turning my original pumpkin roll recipe into various fruit flavored concoctions! But mastering the method to prepare this super easy 25-minute cake is worth the effort!
The trick for me on this recipe is adjusting the amount of spelt. I started with 3/4 cup and realized the batter was too runny, so I added a 1/4 cup hard white. I used a zucchini squash for added filling, and it may have contained too much water. Patty pan or hubbard squash may give it yellow color with less water content. I’d use whatever squash, (pineapple or banana) you have on hand.
The consistency with the extra flour looked like my original cake batter, so I went forward with that amount for this lemon cake roll. The freshness of lemon sounded so good for a summer treat for my hubby. I decided to use two in this recipe with the zest. Now, if you find this is still not enough lemon flavor, think about adding a small amount of lemon extract. It really depends on the freshness of your lemons.
Benefits of Fresh-Milled Lemon Cake Roll with Spelt
As most of you who follow my blog know, I don’t eat or recommend eating a lot of sweets. So, when I do prepare a treat for my family, I want it to be low in sugar and higher in fiber, protein, vitamins, freshness, and taste. Today, I’m using spelt to make this lemon cake roll. I’m also adding a little bit of hard white wheat.
Fresh-milled spelt is higher in lipids and unsaturated fatty acids than wheat, although lower in tocopherol (natural vitamin E) according to a comparison study done in Belgium. (1) The same study of spelt showed ” copper, iron, zinc, magnesium, and phosphorus contents were higher. Although higher in phosphorous, the phytic acid content was 40% lower in spelt than in wheat. Now, I know some sources claim phytic acid is an anti-nutrient and it gets blamed for depleting magnesium… but let’s not forget God designed it and created it perfect. It protects the phosphorous in the seed until it’s milled. It also binds to cadmium and lead in our systems to remove these toxic metals from the body. Plus, it plays a role in lowering blood glucose, alongside the bran and germ with their high fiber and protein content. (2)
Additional benefits of using spelt for this lemon cake roll is the quality B vitamins it provides to aide hormone balance, while helping to build bones and the immune system. You can download my free pdf profile of nutrition comparison for grains when you subscribe to my website. I love sharing the benefits of everything God places in the gardens around the world to protect us and provide for our defense! He is always looking out for us, spiritually through his Word and physically through vitamins, antioxidants, and nutrients in REAL food.
I’m feeling God’s provision like a big hug today, how about you!
Fresh-Milled Lemon Cake Roll
3/4 Cup Spelt Flour
1/4 Cup Hard White Flour ((If using store bought flour keep it 3/4 cup))
3 Eggs
2 Lemons
1/2 Cup Organic Sugar
1 Pinch Stevia
1/2 Cup Squash
Cream Cheese Filling
8 ounces Organic Cream Cheese
1 Lemon (Use zest and 1/2 the juice)
1/2 Cup Powdered Sugar
Preheat Oven to 375
In a large mixing bowl, zest the two lemons, then peel them and separate the flesh from the membrane wall and place it in the bowl (This makes about 1/4 of a cup)
Measure 1/2 cup of pureed cooked squash of your choice and place it in the bowl with the lemon (Whatever fruit you use, you need a total of 3/4 cup).
Add the 3 eggs, sugar and stevia, and beat well.
Add the flour, baking soda, and salt.
Prepare a jelly roll pan with a tiny bit of oil, covered with parchment paper and a little more oil. Spread the prepared batter over the paper and bake the cake at 375 for 10 minutes.
Once the cake is done, spread a dish towel on the counter and cover with 1/4 cup of powdered sugar. Carefully place the baked cake onto the towel and gently roll. Place in the freezer 15 minutes.
Filling
Zest the 3rd lemon into a bowl, add 8 ounces of cream cheese (you can substitute 1 stick of butter in a pinch if you don't have cream cheese), plus 1/2 cup of powdered sugar. You can also add 1/4 tsp of lemon extract if you like a stronger lemon flavor. Beat well with a mixer, until it's fluffy.
Once the cake is completely cooled, unroll it and place your lemon butter cream icing evenly across the inner part of the cake. Roll again then lightly dust with powdered sugar.
Serve immediately or chill and serve later.
Well, that wraps it up nicely for this lemon cake roll recipe, my friend. I hope you invite God’s goodness into all of your baking and skip the overly processed items that deplete health. It’s easy to do one step at a time. Remember, I’m here to coach you along the way if you need individual, family, or group coaching, so just let me know on my services page. I look forward to serving you!
God bless!
References:
Ruibal-Mendieta NL, Delacroix DL, Mignolet E, Pycke JM, Marques C, Rozenberg R, Petitjean G, Habib-Jiwan JL, Meurens M, Quetin-Leclercq J, Delzenne NM, Larondelle Y. Spelt (Triticum aestivum ssp. spelta) as a source of breadmaking flours and bran naturally enriched in oleic acid and minerals but not phytic acid. J Agric Food Chem. 2005 Apr 6;53(7):2751-9. doi: 10.1021/jf048506e. PMID: 15796621.
Biskup I, Gajcy M, Fecka I. The potential role of selected bioactive compounds from spelt and common wheat in glycemic control. Adv Clin Exp Med. 2017 Sep;26(6):1013-1019. doi: 10.17219/acem/61665. PMID: 29068605.
Kale & Mushroom Pita Pockets
A simple and delicious breakfast is always a day changer! The good news about this quick and easy meal is you can do it the night before as you prepare your dinner, then just heat it in the microwave 30 seconds the next day.
I used fresh milled hard red wheat berries to make my pita bread and Bread Beckers pita bread recipe (the recipe is below). It was easy to follow and only took an hour of my prep day. I know that may sound like a long time for some people, but when a loaf of bread takes 2 and 1/2 to 3 hours from start to finish, I consider that a “quicker” bread.
Don’t sweat it if you don’t have time to make the bread or if you are avoiding bread altogether. You can substitute eggs for the bread if you’re on a low carb plan or use your local grocery stores whole grain pita pockets to save time. Walmart carries BFree, a nondairy, Non GM0, vegan and gluten free brand of pita bread. It’s a little pricey; $5.49 for 4 pockets, although they are a pretty good size and can be split in half for a one-person meal. Kroger carries the “Old World” Brand that is $2.49 for 12 oz. So, you do have options.
God’s merciful provision to sustain us never ceases to amaze me! The benefits of Kale, mushrooms, and garlic are phenomenal. We are given plenty of vitamins, minerals, and antioxidants to sustain and nourish us throughout our day. At the same time, this meal helps build our immune systems and fight off the environmental toxins we encounter daily. Give thanks to the Lord for such goodness, his love endures forever, as Psalm 118 reminds us.
Enjoy his precious Word today my friend, and maybe a Kale & Mushroom Pita Pocket too!
God’s garden is good!
Kale & Mushroom Pita Pocket
Skillet
2 Tbsp. Precooked Organic Turkey Sausage (No nitrates/msg)
1 Clove Fresh Minced Garlic (or 1tsp from a jar)
1 Cup Fresh Kale
3 Shitake Mushrooms
1 Tbsp. Extra Virgin Olive Oil
Heat your skillet to low/medium then add the oil, chopped mushrooms and garlic
When the mushrooms are cooked through add the precooked turkey sausage
When the turkey is heated through add the fresh kales and stir until just wilted
It is ready to serve in your pita pockets or may be transferred to a small bowl to cool and reheat in the morning for breakfast.
Bread Beckers Pita Bread Recipe—adapted to my lower sodium consuming tastes.
1 and 1/4 Cups Lukewarm Water
1 Tsp Salt
1 Tsp Onion Powder
3 Cups Freshly Milled Hard White Wheat
2 1/2 Tsp. Yeast
Combine the water in a large bowl. I grind my wheat berries then add the salt and onion powder with my whisk. Stir half of the flour into the water and mix well. Add remaining flour and knead until smooth (about 5-10 min). I divided this into 8 balls (hers made 6). Flatten with a rolling pin and make into 6-inch circles. Place them on a cookie sheet and let rise about 45 min. Preheat oven to 500 degrees and I baked them 10 minutes or until brown and puffed in the center. They will be hard when you get them out, but soften as they cool. I split them in half and make pockets. Store extras in the fridge until you are ready to use them.
Refrences:
Pita Bread, The Bread Beckers, Inc. Recipe Collection. 305 Bell Park Dr. Woodstock, GA 30188, www.breadbeckers.com (770)516-5000
Fall Soup Swap!
Have you ever tried a fall soup swap? It’s easy and so much fun! Especially if you live alone or if there are only one or two of you in the house. After all, an entire pot of soup seems like a lot to eat for one or two people!
But, what if you get a couple of singles on your street to make a pot of soup too? No neighbors? Easy fix, ask your Sunday School class or bible study group. If you’re not doing that either what about co-workers?
The only stipulation is, they have to be CLEAN and good cooks, LOL!
You may think I’m kidding, but I’m not. So, once you’ve selected your lovely group of people, follow these steps:
Simple Steps
Pick your group of four people with whom to exchange a soup. Four is an easy number, you can choose less, but I wouldn’t do more.
Decide what soup each of you will make and what day you will prepare and exchange.
Gather your storage bowls. There are sets of ten in various sizes throughout all retail stores.
Make your soup. I’m giving you plenty of nutritious ideas in the links below.
Gather together with your chosen friends, bring your soup and divide the soup between your bowls.
You’ve successfully participated in a Fall Soup Swap, enjoyed one another, and have enough variety of delicious, and hopefully healthy, portions for the rest of the week!
God bless you and enjoy what he placed in the garden for us to harvest this season!
“And let us consider how to stir up one another to love and good works, not neglecting to meet together, as is the habit of some, but encouraging one another, and all the more as you see the Day drawing near.”
