An easy and tasty treat is at your fingertips with these low sugar cranberry macadamia nut blondies. It is an end of lunch light sweetness that makes you feel like you are cheating on your eating plan but you’re not.
It’s made with coconut flour and some of my favorite seeds to give it added protein and fiber. Even better, the cranberries are sweetened with juice instead of sugar, while the batter is slightly sweetened with maple syrup.
Cranberry Macadamia Nut Blondie Benefits
The inulin in this recipe amount to 2 teaspoons, that’s about two servings containing 10 calories, 5 carbs, and 4.4 grams of fiber. Inulin is made from organic chicory root which comes from the dandelion family.
It is thought to help stabilize blood sugars, works like a stool softener, and feeds our good gut bacteria. According to a Healthline article a 12-week study showed the oligofructose in this little gem decreased levels of ghrelin (the hunger hormone) in 48 adults.
Pairing this fiber with flaxseed meal and chia seeds gives each serving of this end of meal treat just over 3 grams of fiber per serving and 4 grams of protein. You know what that means?
Yep, you are well on your way to meeting your fiber and protein goals for the day.
You may notice I use chia seeds in most of my blondies or breakfast bars, too. The following graphic illustrates why. . . there are powerful benefits of adding this little jewel to any recipe. (1)
Recipe Devotion
God’s amazing handiwork is seen in some of the smallest and simplest things he made, aren’t they?!
We didn’t understand or see the power of antioxidants until a few short 40 years ago. The ability for these polyphenols and isoflavones to protect against cancer, diabetes, heart disease, and painful inflammation is truly stunning.
He also understood ahead of time how our overabundant environment of ultra-processed food would contribute to hormone dysfunction and illness. I am so grateful for his thoughtfulness and foresight in planning our rescue!
Now, if we only understand and appreciate his efforts by partaking of his magnificent garden!
For since the creation of the world God’s invisible qualities—his eternal power and divine nature—have been clearly seen, being understood from what has been made, so that people are without excuse.
Don’t forget what God puts in the garden is always good! His plan for our physical and spiritual health is perfect. We can lean into his guidance and settle in His word to find contentment in every aspect of our lives.
Cranberry Macadamia Nut Blondies
Cranberry Macadamia Nut Blondies
1/4 Cup Flaxseed (Milled)
2 TBSP Coconut Flour
1/4 Cup Chia Seeds
1/4 Cup Sesame Seeds
1/4 Cup Sunflower Seeds
1 TBSP Avocado oil
1/4 Cup Macadamia Nuts
1/4 Cup Cranberries
1/2 Tsp Salt
1 Tsp Cinnamon
1 Tsp Baking Powder
2 TSP Inulin
1/4 Cup Maple Syrup ((You can use 1/2 if you like them sweeter))
1 Egg
Preheat oven to 350 degrees
Combine the flaxseed meal, coconut flour, spices, salt, inulin, and baking powder in a mixing bowl.
Add the nuts, seeds, and cranberries.
In a measuring cup combine the egg, oil, and maple syrup.
Lightly grease an 9×9 inch pan with oil. Add the wet ingredients to the flour mixture and mix well, place in the pan and bake around 20 minutes or until a toothpick comes out clean. Cut into squares and enjoy!
I hope you enjoy making your own cranberry macadamia nut blondies for a quick on the run breakfast or use them for after dinner treats. There are many other breakfast bar ideas on the blog, so feel free to look around and check them out!
Knez Hrnčič M, Ivanovski M, Cör D, Knez Ž. Chia Seeds (Salvia hispanica L.): An Overview-Phytochemical Profile, Isolation Methods, and Application. Molecules. 2019 Dec 18;25(1):11. doi: 10.3390/molecules25010011. PMID: 31861466; PMCID: PMC6994964.
Watermelon Rind Pie. . .Yep! The Rind.
I’m continually wondering how to reduce waste in food items. So, when summer comes and watermelon is plentiful, making a watermelon rind pie seems logical. Well, it may actually seem a little odd to some people, but being open to possibilities with God’s creation is why he gave us a brain, right?
After all, we are made in his image and after his likeness, which could mean a number of things. (Genesis 1:26) However, the ability to think, have character traits similar to him, and to create things, all come from God.
Therefore, it’s fun to look up ways to experiment with food leftovers, especially large items like watermelon rind!
Devotion
God gives us so much joy in the little things, doesn’t he? We can explore new things, use our imaginations, and create pleasant things for the people we love. The gift of life and the fullness of joy is being carved and molded into the image of his Son, Jesus.
I can’t think of a more generous gift or way of living than to be pleasing to others. Although, I’m not great at doing it all the time, it is my heart’s truest desire.
Every minute of our devotion to what is good and pleasing to God, matters, my friend.
He sees and He knows, how you want to please Him, too. Eventually, our ultimate pleasure is being with him forevermore.
You make known to me the path of life; in your presence there is fullness of joy; at your right hand are pleasures forevermore.
In the meantime, we’ll enjoy everything he puts in his Word, the garden! There are more than a few benefits to this watermelon rind, than I ever knew.
Once I got some taste testers in line and proper feedback, I was able to tweak the recipe to be more texture and taste friendly. Oh… . and this much watermelon rind is enough to make two pies! So, you may want to double the pie crust recipe below for another, or use your standard pie crust recipe.
Watermelon Rind Pie. . .Yep! The Rind.
6 Cups Watermelon Rind * (cooked until tender)
1 Lemon ((Juice and grated peel))
1 Banana
10 Drops Stevia ((Vanilla Cream))
3 Tbsp Honey (or sugar)
2 eggs
8 ounces Cream Cheese
Crust
1/2 Cup Walnuts
1/2 Cup Tapioca Flour
1 Tbsp Chia seeds ((expanded in 1/4 cup water))
1 tsp coconut oil ((to coat the pie dish))
*Please note there is no nutritional value available in this program for the rind. I have found other sources that say it is low in calories, and high in vitamins A, B-6, and C. It also has zinc and potassium and is high in carbs 2 cubes has about 17grams.
Preheat oven to 350 degrees and take the washed watermelon and peel the dark green rind off of the "meat" of the rind. Cut it into small cubes and place it on a parchment lined baking sheet. Sprinkle it with a mixture of 1/4 cup of sugar and 1/8th tsp of stevia. Bake until tender about 25-30 minutes.
Once it is tender, combine it in a large bowl with the juice of 1 lemon and the zest of one lemon.
Add an 8 ounce package of cream cheese and mix until well blended.
Add two eggs and 1 tablespoon of tapioca flour.
Pour into prepared crust and bake 35 to 45 minutes.
So, are you brave enough to try it?
I will definitely try it again, since the texture issue is fixed! I’ll post better pictures, too!
If you haven’t subscribed yet, don’t forget to do that on your way out.
Carob & almond butter dates are small little delights to enjoy after a protein packed meal. Although, carob is not the same as cocoa, it does have a similar flavor. It’s milder than chocolate, and if we have a sensitivity to chocolate, or heaven forbid. . . don’t like it. . . carob might be a good substitute.
Anyway, since I like playing with food, I’m giving it a try. If you’ve visited this site much at all you can probably guess the reason why.
The nutritional value of carob makes me a fan!
Benefits of Carob Almond Butter Dates
Carob comes from the Mediterranean area and is rich in phytosterols. It is particularly rich in D-pinitol, an antioxidant that lowers cholesterol and improves blood sugar regulation. It is helpful in scavenging free radicals that can be precursors to cancer, while at the same time reducing oxidative damage to the pancreas and liver. Paired with dates, another polyphenol rich gift from God’s garden, and you and I get a double dose of goodness for improving HDL-cholesterol. (1)
The fiber-rich dried date is slow to raise blood sugar, and also contains calcium, magnesium potassium and zinc. (2) Overall, the nutrient rich benefits of these two garden goodies is well worth the 5 minutes it takes to make them! I love how God puts his divine stamp on everything he makes!
Devotion
So I will bless you as long as I live; in your name I will lift up my hands.
My soul will be satisfied as with fat and rich food, and my mouth will praise you with joyful lips, when I remember you upon my bed, and meditate on you in the watches of the night;
King David, the Psalmist, praises the Lord despite being fiercely chased by his enemies. His trust is fully in God spiritually and physically, remembering in his thoughts and prayers a relationship outside of his circumstances. How inspiring it is to see a war-torn soul like his search for and praise God with joyful lips.
We can turn to Him in our distress too!
Our souls will be just as satisfied as our tongues are with a sweet and tasty treat!
Carob & Almond Butter Dates
Carob & Almond Butter Dates
8 Dates ((soaked then dried))
1 Tbsp. Carob Powder
1 Tsp Coconut oil
1/4 Tsp Cinnamon
1 Tbsp Almond Butter
Soak the dates in warm water a few minutes and then blot them dry on a paper towel.
In a small dish melt the teaspoon of coconut oil. Once it's melted and liquid add the tablespoon of carob powder. Set aside until ready to use.
Open the dates and lie them flat on a piece of parchment paper. Sprinkle each one with cinnamon.
Place 1/2 Teaspoon of almond butter over each date, use more if needed.
Cover the almond butter with a teaspoon of the carob/coconut mixture until all are covered. Refrigerate at least 30 minutes, then enjoy.
I hope you like the taste of Carob & Almond Butter Dates as much as my friends and I do!
I’ll be looking forward to more ways to use Carob for treat recipes very soon!
2 Day Recipe Guide to Maintain Your Metabolic & Immune System Reset
A metabolic and immune system reset is possible with the goodness from God’s garden. Is it a cure all? Well, there is some solid research it has been a cure for some people. In many areas of disease, it has been a life saver.
I like anything that works as a jump start to reset the way we fight disease and get our metabolism functioning better. More to the point, it was God’s plan to provide it for us when He created our first ancestors. Everything is in the garden to keep blood pressure stable, reduce painful arthritis, and eliminate multiple gut issues.
So, if you’ve heard of the Fasting Mimicking Eating plan, developed by Dr. Valter Longo stay tuned. He perfected i a detox meal plan and many have felt the results. If that is you, continue with that 5-day meal cycling plan as instructed by your health care provider.
However, if you have already done the plan for 3 months or 6 months as suggested to restart metabolism and improve the autoimmune system and want similar recipes to mimic as a maintenance plan a couple of days per week, this post if for you!
Now, remember, this way of eating is only temporary, and it is not medical advice, you have to follow your health care provider or dietician for that, right?
Also, in his book Dr. Longo advises people with kidney problems, people taking blood sugar lowering medications, and those over 70 or under 18 to obtain medical supervision, or not do a fasting mimicking plan at all.
This 2-day Recipe Guide is intended for those people who have already been approved to follow the plan by their doctor or healthcare provider and have not experienced nutritional deficiencies or medical problems.
Oh, and you’ll lose a few pounds or maintain weight loss when you use the recipes in your two-day per week maintenance routine.
Prep Day for System Reset
The following recipes can be prepared in 2 hours with clean up! You’ll need plenty of storage containers for these handy snacks and entrees.
Coconut Almond Bars
1 Cup Ground Almond Meal
1/2 Cup Flaxseed meal ((optional))
1/4 Cup Walnuts
1 Cup Coconut Flakes
1/2 Cup Dark Chocolate Chips
1 Tbsp. Coconut Oil
2 Tsp. Cinnamon
3/4 Cup Water
1/2 Tsp. Salt
2 Tbsp. Pumpkin seeds
Grind the flaxseed into a meal, then grind the almonds into a flour (Of course, you can use the already ground meal and flour if you like). My gut does not tolerate flax seed meal, so I use 1/2 cup ground chia seeds instead of flax. So, flaxseed is listed as optional. You can substitute the amount for more almond flour if you like.
Place the ground meal in a bowl and add the cinnamon and salt, mixing well.
Add the coconut flakes, pumpkin seeds, walnuts, and chocolate chips.
Lastly add the water and stir well until it holds together. Let set a few minutes so the meal can absorb the water.
Meanwhile, use the coconut oil to grease your 9×13 pan really well. Preheat oven to 350.
**Remember coconut oil as natural MCT and will help keep you full. It's good for you.***
Spread the dough into the 9×13 pan evenly. Bake for 20 minutes and remove to cut into your squares. Put in back in the oven another 8-10 minutes.
Let them cool then enjoy one bar in the morning for breakfast.
Crackers for the System Reset
Kale Hemp Seed Crackers
1 1/2 Cups Kale (Washed and dried)
1 Tbsp. Nut Butter
1 Tbsp. Organic Extra Virgin Olive Oil
1/2 Cup Flaxseed meal ((may substitute almond flour))
1 tsp. Salt
1/2 Tsp. Onion Powder
1/2 Tsp. Garlic Powder
1/4 Cup Hemp Seed Hearts
1/4 Cup Chia Seeds
1/4 Cup Sunflower Seeds
1/2 Cup Water
1 Tbsp. Pumpkin Seeds ( no shells, chopped)
Preheat oven to 250 degrees, Yes 250! 350 is too hot and burns the edges.
Combine all ingredients in a bowl and let it set until all the water is absorbed.
Spread the dough between two pieces of parchment paper and roll out onto a cookie sheet until thin, 1/16th of an inch or so.
Bake for 30 minutes then remove to cut into squares. Flip them over and bake another 30 minutes until crisp. If they are still soft, bake another 10 minutes.
Qunioa Vegetable Soup
1 Cup Quinoa
6 Cups Kale
4 Cups Cabbage
4 Carrots (Sliced)
4 Celery (Sliced)
4 cloves garlic (Minced)
1 Onion (Chopped)
1 Tbsp. Oregano
1 Tbsp. Thyme
3 Tsp. Salt
2 Tsp. Onion Powder
1 Tsp. Garlic Powder
1 Tsp. Pepper
2 Tsp. Apple Cider vinegar
1 Can Chick Peas ((rinsed and drained))
8 Cups Vegetable Broth
4 Cups Water
1 Tbsp. Avocado Oil
In a very large soup pot, sauté the onions and garlic in the oil.
Add the chopped kale, and cabbage, stirring as you chop.
Add the carrots, celery, garlic, herbs and spices, and keep stirring.
Add the water, vegetable broth, and quinoa.
Simmer for about an hour until vegetables are tender. Enjoy!
The Value of Intermittent Fasting for System Reset
Intermittent fasting is defined as not eating between meals or after dinner. Yes, it’s that simple. It always boggled my mind to follow Diabetes guidelines for instructing people with diabetes to eat three meals a day and two snacks.
SAY WHAT? Eating all day is what gets people with Type 2 DM in trouble in the first place. Notice, I said Type 2. If someone has Type 1 DM or Type 2, and is just starting insulin, the instruction process may be a little different until they adjust to their medication.
Regardless, continual eating (especially without moderate activity) will continually spike insulin and fat storage, whereas intermittent fasting lowers blood glucose and prevents excess insulin spikes.
It is a sad example of a broken paradigm that is counterproductive to a system reset a fasting mimicking plan offers.
System Resets Require Water!
While we are talking about the importance of fasting and eating clean, let’s not forget water. It is and always will be our appetite suppressant, fuel starter, and best nourishment! We are wise to start the day with at least 8- 16 ounces of water a day, before anything else!
In the hospital, when people are dizzy, and their blood pressure drops —-we give them fluid!
Let’s face it—we have to have it. Our cells crave it, and we feel like absolute crap when we don’t get enough of it for our joints and ligaments! And when we wake up from an 8 hour fast, we are dehydrated and need it to get our bodies ready for the day.
If you don’t like water, add a little cranberry juice or half of a lemon to flavor it more. Rest in the fact that your liver, kidneys, and bladder will be happy—even if your taste buds are not.
The amazing thing about repetitive action is, eventually, those taste buds come around too.
More System Reset Recipes
After all, taste is important when it comes to enjoying life, right? I want to arm you and your family with delicious soups, stews, and side dishes that leave you feeling full and satisfied, not deprived.
That is the whole purpose of this post and a system reset recipe maintenance guide. The Derailing to Detox in 7 Days post has many more ideas and recipes available too, so please check it out for more heart healthy, fasting mimicking ideas!
I will leave you today with some heartfelt prayers for restoration spiritually and physically! God’s word reminds us to resist the devil and he will flee. He is the god of this age and of “worldly” things that distract us from health and purpose.
We can be deceived in our hearts in regard to following Jesus and in our bodies by falling for marketing schemes and addictions that steal our health physically.
The disciples following Jesus suffered both, physical and spiritual pain, yet they remained steadfast in their trust and hope for a life with Him eternally. We can too!
And after you have suffered a little while, the God of all grace, who has called you to his eternal glory in Christ, will himself restore, confirm, strengthen, and establish you.
Thanks for stopping by and checking out the health tips and recipes! Share it with a friend if it is helpful!
God bless you!
Colorful Cauliflower/Carrot Frittata
I’m always on the lookout for easy breakfasts and a colorful cauliflower/carrot frittata fits the bill. It’s simple, delicious, and lasts several days in the fridge. The good news for my low carb and gluten free friends is it fits into their eating patterns, too!
Although serving it with some slices of No Knead Bread or adding some quinoa would make it just perfectly fiber-filled for me!
The cauliflower and carrots are going to provide vitamins, and minerals, while using left over ground meat, salmon, or chicken adds extra protein. You and I need the protein to start our day, so we feel full longer and utilize the amnio acids to restore and repair our cells.
This particular dish just happens to be lower in carbs too. However, I’m already thinking it needs a half a cup of cooked quinoa to provide extra fiber and nutrients.
What God puts in the garden is good! I love sampling all the goodies he has to offer and sharing them with you.
You know, an interesting thing I notice about God by reading scripture is He is always testing us. I guess that is why He places us in situations that provide luxurious food, overabundance, and opportunity. He wants to see how we respond.
Now the Passover, the feast of the Jews, was at hand. 5 Lifting up his eyes, then, and seeing that a large crowd was coming toward him, Jesus said to Philip, “Where are we to buy bread, so that these people may eat?” 6 He said this to test him, for he himself knew what he would do.
We see compassion for the crowds in Jesus’ words and actions. He is ready to feed 5000+ people with 5 loaves and two fish. Phillip responds like most of us do, blurting out how much money it would take to do this task.
Do you take comfort in God’s testing, knowing he has your best interest at heart? Every experience He takes us through brings us closer to Him. He is pretty awesome!
The colorful cauliflower/carrot frittata is proof of His divine nature in the things he makes, too!
I hope you enjoy it as much as my family did!
Colorful Cauliflower/Carrot Frittata
Colorful Cauliflower/Carrot Frittata
1 12 ounce Bag Cauliflower/Carrot (Blend Frozen Vegetables (thawed))
1 tsp Seasoning
1/2 Cup Cottage Cheese (Or Milk)
6 Eggs (Or 8 if you need more for the week)
1/4 Cup Parmesan Cheese
1/2 Cup Ground Beef (You can use chicken, turkey, sausage, salmon, or whatever you have left over from the night before. )
Preheat oven to 375
Place vegetables in a dish and season with your favorite seasonings. I like onion powder, or Redmond's salt seasoning.
Add the ground beef or leftover meat of your choice (salmon/chicken/chicken apple sausage work well too)
Combine the eggs and the cottage cheese in a separate bowl and mix well.
Pour over the vegetables and bake at 375 for about 20 minutes or until eggs are done.
Top with the parmesan cheese and serve!
As you can see this recipe is very low carb and low fiber, so I would add a cup of quinoa or serve it with a slice of whole grain bread!
Gluten Free Date Nut Bars
Breakfast ideas with a good amount of protein and fiber, and not too much sugar is hard to find. Thankfully, these gluten free date nut bars will help fill the void!
When you and I use alternate whole grains to make our breakfast bars we are stretching our baking muscles and ready to serve! Now, if your loved one is also nut free, I’m sure you’ll skip the walnuts I add to this recipe. However, using sunflower seeds in their place will provide some good vitamin E and selenium!
So, there are always options!
The good thing about these date nut bars is there are 5 grams of protein and 4 grams of fiber in each bar. Fresh-milled millet also contains a decent amount of magnesium (106mg/100grams). There is 2.5mg of iron, 55mg biotin, 20.8 niacin, and 23 grams of selenium in 100grams. So, these bars are rich in nutrients that are not on a standard nutrition label.
You and I can feel good about that!
However, there is also just over 2 teaspoons of sugar. Although we can always adjust the maple syrup to our tastes. I use 1 tablespoon when I make them for myself, but my hubby likes things a little sweeter and since I made these for him to take to work, he gets what he likes.
As long as he is getting the fiber, protein, and nutrients alongside the sweetness, I don’t feel too bad. I’m just hoping homemade treats keep him out of the snack machines and all the ultra-processed junk he likes!
God’s garden is so much better taste wise and nutrition wise. He makes everything for our good and His glory!
The hubby is in agreement on this fact.
Devotion
He compels us with the Holy Spirit to seek Him and His provision, rather than the things of the world. In Luke 14 Jesus tells the story of the great banquet while reclining at the Pharisee’s table. He basically says don’t just invite friends and neighbors who can return the favor but go out and invite the poor and lame who may never have the resources to do the same for you.
At the great banquet in heaven Jesus invites everyone. However, we also see in this chapter many people have excuses not to come. He goes on to say, “Compel people to come in so my house may be filled.” (vs.23)
Compel is to necessitate, drive to, constrained as through a channel. The late Charles Spurgeon says, “Little by little as we are transformed into the image of Christ, we increasingly desire to follow him.”
And the master said to the servant, ‘Go out to the highways and hedges and compel people to come in, that my house may be filled.
Oh, how our choices today to follow and be whole in Christ Jesus spiritually parallel our choices from the garden to sustain and nourish our bodies. There is plenty of goodness and room for more. So, the next time I think about my daily banquet, I’m going to start asking myself some questions.
Where has Jesus compelled me to minister?
Am I listening to His call or am I providing excuses as to why I prefer to feast on the world’s offerings?
We’ll see. A little self-examination each day, alongside God’s Word, may be just what I need for true contentment.
Place the dates and water in a saucepan on the stove and heat on low.
Meanwhile, combine the softened butter, oil, slurp, and egg in a mixing bowl.
Add the ground millet, oats, arrowroot flour, and xanthan gum.
Combine until well mixed then divide the dough into two halves. Place half of the dough into a lightly oiled 9×9 inch baking dish and spread out until it covers the bottom. Set the other half to the side.
Blend the dates and water in a blender until there is a nice puree. Spread it over the dough in the 9×9 pan.
Take the remaining dough and place small balls of it across the filling, Don't worry, they will bake together and form a crust. Top with walnuts and bake at 350 for about 20 minutes.
You have a great day and enjoy your weekend!
I am here for you and cheering you on!
Oatmeal Cream Roll Cake
I am making a low sugar oatmeal cream roll cake during the 28 Day sugar fast because my handsome hubby likes his sweets. After all, he did not agree to do this fast with me. Since he is not on the lower sugar plan at this time, I thought maybe I can give him a lower sugar version to get his sugar intake down a bit.
Hey! You do what you have to do, right?
I can’t leave him out there during Valentine’s Week without some extra attention. Since I’ve received two pictures of him eating sweets this week from vending machines, it’s time to take action!
Poor guy, he can’t get away with anything, LOL.
The recipe comes from my desire to make a healthier version of the famous oatmeal cream pie that has too much sugar (25 grams per cookie verses 8 grams per slice of our cake), additives, dyes, and flavorings. We really just don’t need it to make our oatmeal cream roll cake a tasty dessert!
In addition to NONE of the bad stuff, you’ll find this recipe is also easy and versatile. I bet you can make little cake rounds with it and create your own cream pie! I chose to make a cake roll because it’s easy to cut and store in the fridge and he can have a slice after dinner or for breakfast.
Benefits of Oatmeal Cream Roll Cake
First of all, the most benefit of this cake is the lower sugar content. Most roll cakes call for a cup of sugar, this one has 1/4 cup of sugar, a tablespoon of molasses for color, and 1/8 teaspoon of pure stevia (no xylitol or alcohol sugars). Plus, it has apple sauce for moisture and sweetness.
Oats are a good source of B vitamins, protein, and fiber. So, they contribute to fullness and satiety. The beta glucan fiber content binds to waste products and moves it out of the body while also feeding our good gut microbes. A plus for all of us looking for ways to reduce cholesterol naturally. (1)
They also contain antioxidants like avenanthramides that help us produce nitric oxide and lower blood pressure, while maintaining blood vessels. Oats also contain minerals like manganese, zinc, and magnesium which are vital for heart, muscle, bone, and neurological health.
If you really like oats and their benefits, here are some other oat recipes on my blog you may enjoy!
Devotion
What God puts in the garden is good, my friend! I am always impressed by His divine nature revealed in His creation. Sharing the beauty of His design for healing in the benefits of the grains, nuts, seeds, vegetables, proteins, and fruits He created is sheer joy!
By this we know love, that he laid down his life for us, and we ought to lay down our lives for the brothers. But if anyone has the world’s goods and sees his brother in need, yet closes his heart against him, how does God’s love abide in him? Little children, let us not love in word or talk but in deed and in truth.
I love how we are given an example to open our hearts and give to others in need. The needs for our neighbors, friends, children, and adults within our community are great! Many are spiritually poor and starving for the truth you and I hold and treasure.
They are also looking for easier ways to feed their families healthy meals that nourish and sustain their bodies. God provides both, and you and I are called to share that love with our gifts, talents, and abilities. Therefore, I hope you enjoy this oatmeal cream roll cake as small gesture of appreciation for you visiting the site!
Oatmeal Cream Roll Cake
Oatmeal Cream Roll Cake
1/2 Cup Oats (Gournd)
1/2 Cup Whole Wheat Flour
1/4 Cup Sugar
1/8 Tsp Pure Stevia or Monk fruit (This is less than 1/8 tsp)
1 Tbsp Molasses
1 tsp Baking soda
3 Eggs
1/2 tsp salt (optional)
2 tsp Cinnamon
2/3 Cup Apple Sauce
Cream Filling
1 Cup Heavy Cream
1 Tbsp Powdered Sugar
1/2 tsp Vanilla
Preheat oven to 375 degrees
Combine all the dry ingredients in a bowl and mix well.
Add the eggs and applesauce mix well.
Lightly grease a small cookie sheet or jelly roll pan with butter or oil, place parchment paper over that and lightly grease again.
Pour the batter onto the pan and spread out evenly, tapping the pan on the counter to remove air bubbles.
Bake for 10 minutes.
Remove and carefully place on non terry cloth dish towel sprinkled with powdered sugar.
Fold the towel over the cake and gently roll end to other end and place it in the freezer for 20 minutes.
Cream filling
While the cake is cooling, whip your cream, vanilla, and sugar until light and fluffy.
Set it in the fridge until the cake is completely cooled.
When the cake is cooled, gently unroll and place the filling over the cake and gently roll again end to end. You can leave this cake on the towel and roll it up again and store it in a Ziplock bag, that way the plastic is not in contact with your food. Otherwise, if your plastic wrap is BPA free and you want to use plastic, it will store well that way too.
You can also make this gluten free by substituting the flour for 3/4 cup ground oats and 1/4 cup arrowroot flour or tapioca flour. You can also add 1/2 tsp xanthan gum. It’s delicious this way, too, so the hubby says!
If you enjoy this oatmeal cream roll cake leave me a review by clicking the stars! I am always looking for ways to help my family enjoy life and be healthier, I pray your family is blessed by this too!
Paudel D, Dhungana B, Caffe M, Krishnan P. A Review of Health-Beneficial Properties of Oats. Foods. 2021 Oct 26;10(11):2591. doi: 10.3390/foods10112591. PMID: 34828872; PMCID: PMC8625765.
414 Bonding Challenge Kickstart
Do you ever find yourself wanting more time to relax?
Maybe you just want a few hours to meal prep or play.
My hope for this Better Bonding Challenge is to put some strategies in place to help you and I do just that.
How Does A 414 Better Bonding Challenge Work?
So, welcome to this challenge of 4 weeks/1 night/4-hour better bonding challenge.
Maybe you’ve decided what night to begin your screen free time, and what hours work for you and your family.
Chances are you’re thinking about activities or your grocery list. Perhaps you even have your bible ready.
Or maybe you need more time think about it and are here looking to see what the challenge is all about.
Regardless of where you are in the decision process, I am so glad you are here!
Please take your time, read the post and the graphics and let me know if you have any questions.
Who knows?
Maybe God is calling you and I to gather with our family because He has something extremely good for us in the next four weeks!
And he who searches hearts knows what is the mind of the Spirit, because the Spirit intercedes for the saints according to the will of God. And we know that for those who love God all things work together for good, for those who are called according to his purpose.
Most importantly, I know He will honor the time you and I take to draw closer to Him and to one another.
I believe this 414-bonding challenge will be easy to implement, and helpful in giving you and I family time to build our faith in God.
At the same time it builds structure in our homes, places God at the center of our lives, and helps us carry out the Great Commission within our family.
We are equipping our children to read God’s Word, and giving them solid principles, life lessons, and time to discuss how the scriptures apply to our lives.
Part of the challenge includes a time for meal prepping.
Just think for a minute about four whole hours one night a week with no phones, TVs, laptops, or video games!
What would you like to do, distraction free?
Will it be peaceful, or will there be chaos?
Maybe it is a time to think about the health and well-being of the entire family. Preparing meals for the week as a family can help us all plan and eat more nutritious food.
Better food means a better mood and better sleep.
I’m ready for all of that, how about you?
You decide what works best for your family in this wonderful space and time together.
Once we get the meal prepping strategy ready we can relax.
Have you ever just laid in the floor and let your child or your partner play with your hair.
Oh, my! Keep me awake for the next activity!
Maybe we can adjust the sequence of these activities just a bit and save that one for last! It really depends on your day.
Did you have a long exhausting day moving around a lot or did you sit most of the day?
The energy we expend and the food we consume really affects our energy levels. You do you on this one!
If we’ve had a stressful day we may not feel like play time in this bonding challenge.
However, when we find the energy to get up and move, 9 times out of 10, we feel better for doing it!
What is fun for you and your family? Does kicking or passing a ball sound fun?
Maybe, singing a song and dancing to a tune. . . oops no phone, what will you use? An old-fashioned radio or record player without a screen?
Summary
I hope and pray this 414 Bonding challenge is something worthwhile to get you started on family time and a healthier eating routine.
I am here for you if you need encouragement, click here to join. Maybe get some extra support by getting your tribe of friends and family to do this with you!
I look forward to serving you!
Check out the Focused Family Health Podcast and follow for weekly ideas and strategies for biblically improving family health.
Ezekiel Overview-A Wake-up Call
Moving through the book of Ezekiel you and I will see the glory of heaven and the Spirit of God in motion. Ezekiel is called to prophecy to the house of Israel but is also warned by God about their hard hearts. They will not listen to what he has to say about the coming judgement and their idolatry.
We see this resistance in ourselves and the ones we love, don’t we?
Does anyone want to hear about their lifestyle and habits that don’t honor God or themselves? It’s just not what we want to hear! The people of Israel are no different.
Ezekiel has a mountain of resistance before him and some really bad news to share. So, what does God do? God gives him a picture of the throne of glory and how the hosts of heaven worship and honor God.
The stark comparison of heaven’s glory and proper worship to Israel’s confused mix of a little of God here, and a little pagan there is striking.
The half-hearted loyalty and stiff-necked people are stubborn and resistant to the only true Deity who can give them peace and contentment.
So, I think of Ezekiel as the heart of stone prophet. Not that his heart was hard but that his message was a plea for people to tear down the wall around their hearts that shuts God out. You know that wall all of us carefully build to protect ourselves from emotional turmoil and further disappointment.
Much like Israel, our culture places too much trust in the world around them. They get sucked into the mainstream of life and its ways and before they know it, the principles of God’s law are forgotten. As a society, they depend on jobs, finances, or the government for security and even guidance.
Ezekiel is saying to Israel, and I believe to us, wake up.
He becomes the watchman to warn the people of their wickedness—even though God’s already told him they won’t listen. God puts it this way:
“If I say to the wicked, ‘You shall surely die,’ and you give him no warning, nor speak to warn the wicked from his wicked way, in order to save his life, that wicked person shall die for his iniquity, but his blood I will require at your hand. But if you warn the wicked, and he does not turn from his wickedness, or from his wicked way, he shall die for his iniquity, but you will have delivered your soul.”
Ezekeil 3:18-19
Judgement came to the house of Israel, and the people were scattered. Yet God’s plan to redeem and restore them is a beautiful shadow of how He will send His son Jesus, a few hundred years later, to save us.
God tells Ezekeil the exiled people of Israel will be given a new heart!
They will realize their sin and repent of their idolatry.
“And I will give them one heart, and a new spirit I will put within them. I will remove the heart of stone from their flesh and give them a heart of flesh, that they may walk in my statutes and keep my rules and obey them. And they shall be my people and I will be their God.” Ezekiel 11:19-20
Questions to Ponder:
Why do you think the Holy Spirit put theses verses in the bible?
How does it move you to think, speak, or live for God in a different way?
Are you a watchman for the lost people within your influence?
The hope of the gospel is to surrender our entire way of thinking to the Lord Jesus Christ and confront the broken awful blackness of our soul. As we lay it before him and ask Him to redeem and restore us, a new regenerated soul is born. We have a one heart with Christ, a new heart and a new spirit.
Gone is the heart of stone with its cracked wall of feeble protection that allows loneliness, jealousy, envy, and greed to seep in and corrupt our souls. In its place is a pliable, open softness towards ourselves, our past, and those around us!
It’s a heart willing to forgive generously, love unconditionally, and move excitedly to honor and please God.
Glory to you, God for the message of freedom to face our sin, confess our sin, and lay it before you for our healing. A new life here and for eternity!
God bless you, today. I am praying for you as you read this and listen to the message God has for you! You’ll find more encouragement, recipe devotions, and health tips on the blog, so look around and let me know what you think!
I’m expanding my physical and spiritual health ministry into a podcast too; it’s called Family Focused Health and it’s on Spotify! I would be so grateful if you can join me there each week for health topics, scripture, and ways to implement healthier lifestyle habits into our lives.
Blueberry Chia Bars
Preparation day this week is full of breakfast bars, and they are gluten free. Blueberry chia bars not only provide the antioxidants and nutrients we need, but they are also full of flavor we can enjoy.
The best part is the cost and nutrient profile beats the commercial brand on the shelf by a long shot! There are 7 grams of protein and 6 grams of fiber in each bar of our homemade, whole grain gluten free bars.
You and I can make 9 bars for roughly $3, whereas the store brand is almost $6.
Benefits of Blueberry Chia Bars
Knowing this breakfast bar has double the nutrients of store brands, no synthetic vitamins, added flavorings, colorings, or highly processed seed oils, will be worth the effort to find quality ingredients and make these bars.
The millet and oat combo alone, give this recipe around 170mg of magnesium per 100 grams of flour. It is also rich in potassium, zinc, selenium, and B vitamins. Lutein and zeaxanthin are present, too! The antioxidants in the blueberries namely the flavonoids, anthocyanins, and quercetin help with oxidative stress.
As we know, reducing oxidative stress helps blood vessels relax and lowers blood pressure. Antioxidants also clean up DNA damage and help reduce our risk for cancer and heart disease. (1)
Devotion
What God puts in the garden is good! He knew our need for His salvation plan and His divine design of our food long before He created mankind. I never get tired of reading about how His hand is upon the prophets of old as they shared his promises.
Even more effective is knowing His hand is upon everything we do when we follow His lead today. It is a huge relief because it takes away the worry and the fear that come with striving. The prophet, Ezra, learned this during his years of captivity in Baylon.
And Ezra came to Jerusalem in the fifth month, which was in the seventh year of the king. For on the first day of the first month he began to go up from Babylonia, and on the first day of the fifth month he came to Jerusalem, for the good hand of his God was on him. For Ezra had set his heart to study the Law of the Lord, and to do it and to teach his statutes and rules in Israel. (Ezra 7:9-10)
Place the blueberries, dates, and prunes in a saucepan and turn the heat on low, keep it low, don't add water.
In a mixing bowl combine the applesauce, oil, egg, vinegar, vanilla, maple syrup, and mix well.
Add the millet, almond flour, arrowroot flour, xanthan gum and oats. Combine until well mixed and divide the dough into halves.
Place half of the dough into a 9×9 inch pan and set the rest aside until the blueberry filling is in place.
In a bullet blender with the flat blade blend the blueberry mixture and spread it evenly over the dough.
Place the remaining dough over the filling. You can roll this out and place it over the filling or just make little balls and drop them over the filling. They will bake together to form a crust.
Place in the oven for 20 minutes.
Let cool and cut into bars. It makes 9 servings.
A Popular Store Brand of Gluten Free Bars with their Nutrition Facts
I hope you like these blueberry chia bars! I have plenty more gluten free items on the website that can help you if you have a gluten or wheat sensitivity. So, I hope you check them out and let me know how you like them. The page to book a health coach is here! It is my pleasure serving you.
Have a blessed day!
Mysty RN/BSN NBHWC
References:
Cassidy A, Mukamal KJ, Liu L, Franz M, Eliassen AH, Rimm EB. High anthocyanin intake is associated with a reduced risk of myocardial infarction in young and middle-aged women. Circulation. 2013 Jan 15;127(2):188-96. doi: 10.1161/CIRCULATIONAHA.112.122408. PMID: 23319811; PMCID: PMC3762447.
