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.

Acts 14:16-18 NIV – In the past, he let all nations go – Bible Gateway

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!

Free Resources

Downloadable Coloring Pages

Kids can use these fun coloring pages to learn how God designed food to provide the fuel they need to grow, learn, and think clearly.

Color-me-healthy-6-×-9-in-1 Download

Color-me-healthy-6-×-9-in-2 Download

Color-me-healthy-6-×-9-in-6 Download

Color-me-healthy-6-×-9-in-3 Download

Color-me-healthy-6-×-9-in-4 Download

Color-me-healthy-6-×-9-in-10 Download

Color-me-healthy-6-×-9-in-8 Download

Printable Graphics

momma and knowledge — Handwriting Samples on Junk Food and Real Food

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.”

Hebrews 10:24-25

Here are some ideas to get you started!

Simply Wholesome Potato Soup – Strengthen Your Heart (mystypfeffer.com)

Harvest Vegetable Soup – Strengthen Your Heart (mystypfeffer.com)

Tortilla Soup-Autoimmune Style – Strengthen Your Heart (mystypfeffer.com)

Butternut Squash! Amazing! – Strengthen Your Heart (mystypfeffer.com)

Quinoa Black Bean Chili – Strengthen Your Heart (mystypfeffer.com)

What is your favorite soup to share? Leave me a comment and let me know!

Ground Beef & Sweet Potato Sauté

Ground Beef & Sweet Potato Sauté is a quick and delicious week night meal that is ten times better than anything in a box! This recipe comes to you from my kitchen as I wondered what to do with a few garden sweet potatoes. Harvest time is always a fun time to play with new ideas and… my food. So for this dish, all you need is some fresh sweet potatoes, ground beef, herbs, and root veggies and you are ready to go.

Benefits

Sweet potatoes provide a decent amount of fiber (6.5 grams) for gut health. It also has the antioxidant (anthocyanin) for a neuroprotective role and decreasing neuroinflammatory markers; which is good news for aging brains(1). They also contain a good amount of manganese, vitamin A, and beta-carotene. Plus, they are yummy in this ground beef and sweet potato sauté. Just add some chili powder, fresh oregano, onions and celery.

Pair this dish with a side of steamed broccoli and you have a well balanced and EASY supper! What God puts in the garden is so good!

Go to the ant, O sluggard; consider her ways, and be wise.Without having any chief, officer, or ruler, she prepares her bread in summer and gathers her food in harvest

Proverbs 6 ESV – Practical Warnings – My son, if you – Bible Gateway

Ground Beef & Sweet Potato Sauté

Get ready for an easy week night meal that is quick and satisfying!

1 Lb Lean Ground Beef
1 Large Sweet Potato, peeled and chopped
1/2 Cup Celery chopped
1/2 Cup Onion chopped
1 Tsp Chili Powder
2 Tsp Fresh Oregano
1/2 Tsp Salt and Pepper

1. Sauté ground beef with the onions, celery, spices, and sweet potato until brown.

2. Serve with side of steamed broccoli, YUM!

For more recipes look in the garden

References:

The Anti-Neuroinflammatory Role of Anthocyanins and Their Metabolites for the Prevention and Treatment of Brain Disorders – PubMed (nih.gov)

Henriques JF, Serra D, Dinis TCP, Almeida LM. The Anti-Neuroinflammatory Role of Anthocyanins and Their Metabolites for the Prevention and Treatment of Brain Disorders. Int J Mol Sci. 2020 Nov 17;21(22):8653. doi: 10.3390/ijms21228653. PMID: 33212797; PMCID: PMC7696928.

Sweet & Spicy Chicken Zucchini Quinoa Bowl

The zucchini is coming on fast with this lovely warm summer! I anticipate the growth when I see those beautiful orange blooms! Believe it or not, the broccoli is still producing smaller heads that want to sprout upward and bloom to produce seed. If I don’t catch them in time, they will flower within a day!

The clear picture of provision and bountiful urgency to reproduce themselves never ceases to amaze me in God’s glorious garden. As the rain continues its steady flow outside the window, I think about how faithful God is to provide.

Ask rain from the Lord in the season of the spring rain, from the Lord who makes the storm clouds, and he will give them showers of rain, to everyone the vegetation in the field.
Zechariah 10:1

Zechariah 10:1-3 ESV – The Restoration for Judah and Israel – Bible Gateway

Even if you don’t grow a garden, the delicious broccoli and zucchini are available to you at your local grocery store or farmer’s market. So enjoy the vegetation God places in season and use the freshly picked vegetables and rotisserie chicken from the store to make this delicious Sweet & Spicy Chicken Zucchini Quinoa Bowl.

Sweet & Spicy Chicken and Zucchini Quinoa Bowl

2 Cups Pulled Apart Rotisserie Chicken
2 Cups Chopped Broccoli
1 Small Fresh Chopped Garden Onion
1 Sliced Zucchini
2 TBSP. Organic Extra Virgin Olive Oil
1 TSP. Samba Chili Paste
1 Tsp. Coconut Aminos
2 Tsp. Onion Powder

1. Prepare one Cup of Quinoa according to package directions add 1 tsp. onion powder.

2. Cut up your broccoli, zucchini, and onion and sauté in one tablespoon of EVOO in a skillet until just tender. Add 1 tsp. onion powder.

3. in a separate bowl, whisk 1 tablespoon of olive oil, Samba chili sauce, and the coconut aminos. Pull apart the rotisserie chicken and toss it in the chili sauce and set aside until the vegetables are tender.

4. When your quinoa is ready, layer it on the bottom, place your mixed veggies over that, then add the chicken. It is so good!

***I don't add salt to this dish because of the sodium in the rotisserie chicken and the coconut aminos.***

For more delicious recipes click here:

Red Plaid Log Ornaments

Making red plaid log ornaments are fun for a cold winter day activity. I especially like the relaxing part of creating ornaments. Although the holiday season can bring a multitude of to do lists, and along with that some stress, I like to keep it simple.

Therefore, creating these log ornaments is not just another to do list activity, it is a peaceful time to teach little ones the joy of creating. I think the reason I enjoy it so much is, like our Creator, we derive joy creating things. A sense of accomplishment and worth are inherent in our desire to build.

Furthermore, just as the Lord took pleasure in the work of His Voice, we too, take pleasure in the work of our hands. The Psalmist puts it so succinctly in Psalms 104 26-31:

O Lord, how manifold are your works!
    In wisdom have you made them all;
    the earth is full of your creatures.
²⁵Here is the sea, great and wide,
    which teems with creatures innumerable,
    living things both small and great.
²⁶There go the ships,
    and Leviathan, which you formed to play in it.

²⁷These all look to you,
    to give them their food in due season.
²⁸When you give it to them, they gather it up;
    when you open your hand, they are filled with good things.
²⁹When you hide your face, they are dismayed;
    when you take away their breath, they die and return to their dust.
³⁰When you send forth your Spirit, they are created,
    and you renew the face of the ground.

³¹May the glory of the Lord endure forever;
may the Lord rejoice in his works,

It reminds us so much of all the good things we want to give our own children! Especially at the holidays. What better gift to give them than sweet memories of preparing for the advent of our Savior’s birth?

These red plaid log ornaments may be just the thing to kickstart our creative juices this season. Since we’re always looking for ways to share the story of Christ with our little ones, a building project is a good idea. Creating things reminds them of the great Creator and opens the door for talking to them about where we come from. Not only where we come from but how God takes such care to make us whole. Mind, body, and soul. Just as we put parts together in our project to make it whole.

Check out the Bold Faith Blog for more encouragement.

A trip to Hobby Lobby may or may not be needed depending on your crafting supplies. But, while your out look for the following:

A spool of Red Plaid Ribbon
A bundle of mini Burch logs
A bundle of Snow covered Sticks
1 Package of Red Bells
1 Package of Garland Ties
1 Bag Pine Cones
1 Sprig Berries
Hot Glue Gun with Glue Sticks

Instructions for Assembling Red Plaid Log Ornaments

Assemble 2-3 Birch Logs and glue together with hot glue into a bundle.
Place the ribbon over the logs, it’s ok to overlap.
Twist the garland to look like a wreath and glue to ribbon on the log..
Apply the pine cones, then the bell.

Instructions for Assembling Red Plaid Stick Ornaments

Assemble the sticks in a bundle of 6 or seven
Place the red plaid ribbon over the sticks and glue with a hot glue gun.
Twist the garland tie to look like a wreath and glue onto the sticks.
Glue the red bell and pine cones in place.
Insert the a small berry sprig on each side of the ribbon

You’re all done! Enjoy your peaceful advent time with your little ones and share the joy of creating!

Welcome

“fear not, for I am with you; be not dismayed, for I am your God; I will strengthen you, I will help you, I will uphold you with my righteous right hand” Isaiah 41:10