Raspberry Millet Breakfast Bars

A wheat and gluten free raspberry millet breakfast bar is an easy addition to my weekly meal planning. And my friend, you know, optimal health is all about the planning!

Intentional eating, thinking, praying, and moving are the keynotes of optimal health. One way you and I can start this lifestyle by embracing some whole grain flours that are nutrient dense, filling, tasty, and gluten free.

Even if you don’t have a wheat sensitivity, these breakfast bars are a good idea because there is no refined white flour or sugar. They are made with whole grain and maple syrup (how much you use is up to you).

Benefits of Raspberry Millet Breakfast Bars

Millet is cheap, easy to mill with a Nutribullet blender (or other high powered straight blade blender), and it’s full of good B vitamins! The mineral composition per 100 grams is not bad either!

Raspberry Millet Breakfast Bars

The antioxidants in raspberries are helpful in reducing reactive oxygen species destroying blood vessels and myelin sheaths of nerve cells. Damaged nerves lead to neurodegenerative diseases like Alzheimer’s and Parkinsons. (1)

They are also thought to keep lipid levels and blood sugar under control. Like most fruit, raspberries are rich in fiber, vitamin C and has a trace amount of minerals.

It’s a pretty exciting day when you and I can enjoy the taste of fruit while also keeping diseases at bay. God’s perfect design is unparallelled!

Combine this lovely fruit with protein and fiber rich grains like oats and millet and you have a well-rounded breakfast bar. What God puts in the garden is good!

Blessed is everyone who fears the Lord,
    who walks in his ways!
You shall eat the fruit of the labor of your hands;
    you shall be blessed, and it shall be well with you.

Psalm 128:1-3 ESV – Blessed Is Everyone Who Fears the LORD – Bible Gateway


Raspberry Millet Breakfast Bars

  • 1/4 Cup Applesauce (no added sugar)
  • 2 Tbsp Extra Virgin Olive Oil
  • 1 Egg
  • 1 tsp Vanilla
  • 1/2 tsp baking powder
  • 1/2 tsp apple cider vinegar
  • 2 Tbsp Maple Syrup
  • 1/2 Cup Oats
  • 1 Cup Millet (ground)
  • 1/2 Cup Almond Flour (optional, substitute oat or more millet)
  • 2 Tbsp Arrowroot Flour
  • 1/2 tsp xanthan gum
  • 2 Tbsp flaxseed (milled)

Raspberry Filling

  • 1 cup Raspberries
  • 3 Prunes
  • 3 Dates
  • 1 Tbsp Maple Syrup

  1. Combine all the wet ingredients into a bowl and mix well.

  2. Add the dry ingredients and combine until well blended and a dough forms.

  3. Divide the dough in half. In a 9×9 lightly oiled baking dish place half of the dough onto the bottom and spread until the bottom is covered. Set the rest of the dough aside until your filling is ready.

Raspberry Filling

  1. Place the cup of raspberries in a saucepan and add the dates, prunes, and maple syrup. You can use fresh or frozen–but keep the heat low to slowly draw out the liquid in the fruit, I did not add water.

  2. About 10 minutes and you have the fruit soft and ready to puree with the seeds in a Bullet blender. The flat blade will pulverize the seeds and will work like a thickening agent for the fruit filling.

  3. Place the filling over the 9×9 inch baking dish of prepared dough. Spread it evenly across the dough. Take the remaining dough and dollop it in small balls over the filling. They will form a crust as they bake together.

  4. Bake at 350 degrees for 20 minutes or until light brown.


I hope you enjoy these raspberry millet breakfast bars! There are plenty of more breakfast ideas on the blog too, if you are interested!

Enjoy!

References:

Hu B, Shi Y, Lu C, Chen H, Zeng Y, Deng J, Zhang L, Lin Q, Li W, Chen Y, Zhong F, Xia X. Raspberry polyphenols alleviate neurodegenerative diseases: through gut microbiota and ROS signals. Food Funct. 2023 Aug 29;14(17):7760-7779. doi: 10.1039/d3fo01835k. PMID: 37555470.



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.

John 6 ESV – Jesus Feeds the Five Thousand – After – Bible Gateway

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. )

  1. Preheat oven to 375

  2. Place vegetables in a dish and season with your favorite seasonings. I like onion powder, or Redmond's salt seasoning.

  3. Add the ground beef or leftover meat of your choice (salmon/chicken/chicken apple sausage work well too)

  4. Combine the eggs and the cottage cheese in a separate bowl and mix well.

  5. Pour over the vegetables and bake at 375 for about 20 minutes or until eggs are done.

  6. 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!




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!

oatmeal cream roll cake

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.

oatmeal cream roll cake

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.

1 John 3 ESV – See what kind of love the Father has – Bible Gateway

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

  1. Preheat oven to 375 degrees

  2. Combine all the dry ingredients in a bowl and mix well.

  3. Add the eggs and applesauce mix well.

  4. Lightly grease a small cookie sheet or jelly roll pan with butter or oil, place parchment paper over that and lightly grease again.

  5. Pour the batter onto the pan and spread out evenly, tapping the pan on the counter to remove air bubbles.

  6. Bake for 10 minutes.

  7. Remove and carefully place on non terry cloth dish towel sprinkled with powdered sugar.

  8. Fold the towel over the cake and gently roll end to other end and place it in the freezer for 20 minutes.

Cream filling

  1. While the cake is cooling, whip your cream, vanilla, and sugar until light and fluffy.

  2. Set it in the fridge until the cake is completely cooled.

  3. 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!

Take care and look around for more ideas!

References:

Paudel D, Dhungana B, Caffe M, Krishnan P. A Review of Health-Beneficial Properties of Oats. Foods. 2021 Oct 26;10(11):2591. doi: 10.3390/foods10112591. PMID: 34828872; PMCID: PMC8625765.



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)

Blueberry chia Bars

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)

Ezra 7 ESV – Ezra Sent to Teach the People – Now – Bible Gateway

Blueberry Chia Bars


Blueberry Chia Bars

  • 1 Cup Millet (finely ground)
  • 1/2 Cup Almond Flour
  • 1/2 Cup Oats
  • 1/4 Cup Chia Seeds
  • 1 egg
  • 1 tsp vanilla
  • 2 Tbsp Pumpkin Seeds (chopped)
  • 2 tbsp walnuts
  • 2 Tbsp Arrowroot flour
  • 1/2 tsp xanthan gum
  • 1/4 cup applesauce
  • 2 Tbsp extra virgin olive oil
  • 1/2 tsp baking powder
  • 1/2 tsp vinegar
  • 2 Tbsp Maple syrup

Blueberry Filling

  • 1 Cup Blueberries (Fresh or frozen)
  • 3 Prunes
  • 3 Dates (pitted)

  1. Preheat oven to 350 degrees

  2. Place the blueberries, dates, and prunes in a saucepan and turn the heat on low, keep it low, don't add water.

  3. In a mixing bowl combine the applesauce, oil, egg, vinegar, vanilla, maple syrup, and mix well.

  4. Add the millet, almond flour, arrowroot flour, xanthan gum and oats. Combine until well mixed and divide the dough into halves.

  5. Place half of the dough into a 9×9 inch pan and set the rest aside until the blueberry filling is in place.

  6. In a bullet blender with the flat blade blend the blueberry mixture and spread it evenly over the dough.

  7. 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.

  8. Place in the oven for 20 minutes.

  9. 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.



Coconut Cherry Almond Cookies

My favorite no-sugar cookie is hands down, coconut cherry almond! When I say no-sugar, I mean zero unrefined processed sugar and lightly sweetened with a couple of tablespoons of maple syrup.

So, yes, you and I will get some carbs and fat in this delicious cookie for the holiday season, but we will also load up on fiber, nutrients, and antioxidants. That’s why when I do our traditional cookie day, I make this low sugar coconut cherry almond cookie for my personal enjoyment.

Coconut Cherry Almond Cookies

Being careful to indulge and not binge is the key to staying on track with healthy eating. One way to do that is to think about the upcoming holiday parties and plan meals and treats accordingly.

Asking ourselves a few questions keeps us aware and intentional about what we are eating.

How many parties am I attending this week and what can I do between them to offset indulging?

What treats at work, school, or home are tempting me between meals that I can choose to set aside and savor after my salad for lunch? Enjoying the small treat after feeding my cells will help me feel satisfied and full. Also, by eating it this way, I am not spiking my insulin or blood sugar between meals.

Some Benefits of Coconut Almonds and Cherries

Since saturated fat has been ostracized for decades, it may be a little difficult embracing its beneficial properties. However, they are still there! For instance, coconut oil has been shown to help with weight loss and Alzheimer’s. It also has antimicrobial, antifungal, anti-inflammatory, and anticancer effects. (1)

As with any high fat, high calorie food, we want to be wise in how we combine it with other foods. When Pacific Islanders ate their native coconuts with all the fiber present, they were at low risk for metabolic disease. Once they began incorporating highly processed (refined white flour, refined white sugar, etc.) foods to their high saturated fat diets, they too became susceptible to increasing risks of cardiovascular disease.

Almonds are also rich in monounsaturated fats, polyunsaturated fats, vitamin E, fiber, potassium, and magnesium, nutrients essential to heart health. (2) Throw in some anti-inflammatory cherries, some fresh milled soft white wheat with all its B vitamins, and overall, you have a decently healthier cookie. As I always say, “What God puts in the garden is good!”

We can enjoy a few treats with our family and friends while keeping the fruit of self-control firmly in our hearts this Christmas season. I pray you are filled to overflowing with the love of God and His plan for restoration for one and all.

The Lord is not slow to fulfill his promise as some count slowness, but is patient toward you, not wishing that any should perish, but that all should reach repentance. 

2 Peter 3:9

I savor the hope, joy, peace of Advent too, but there is something about the love that tops it off and stirs my heart in a way nothing else does. It’s so nice to rest in the love of God, and not worry so much about feeling unloved by others.

I talk more about God’s love in The Gift of Love blog post, check it out if you have time.

In the meantime, I hope this low sugar coconut cherry almond cookie becomes one of your favorite treats for the holidays as much as it is mine!

Coconut Cherry Almond Cookies


Coconut Cherry Almond Cookies

  • 1 Cup Oats
  • 1/2 Cup Flour ((Your choice, almond/gluten free/fresh-milled))
  • 1 Egg
  • 1/4 Cup Coconut Oil (melted)
  • 1 Tsp Cinnamon
  • 1/2 Tsp Almond Extract
  • 2 Tbsp Maple Syrup
  • 1/2 Cup Cherries (Fresh/Frozen/or Rehydrated)
  • 1/2 Cup Coconut (Flakes/Unsweetened)

  1. Preheat Oven to 350 degrees

  2. Combine melted coconut oil, egg, and maple syrup in a mixing bowl.

  3. Add the oats, flour, coconut, cinnamon, and almonds, then fold in the cherries.

  4. Form into rounds and flatten into disc, bake for 18-20 minutes, let cool, and enjoy!


I hope you enjoy this easy cookie recipe and share it with your family and friends! I look forward to offering more recipes and health tips on this blog without annoying advertising.

You can always contact me for coaching if you need further assistance in making healthier choices. I look forward to serving you!

Merry Christmas!

Mysty

References In Order of Use:

  1. Sekhar S, Makaram Ravinarayan S, Kashmer D Yu A, Kilic F, Dhawan R, Sidhu R, Elazrag SE, Bijoora M, Mohammed L. Are We Nuts Over Coconuts? Studying the Effects of Coconut Oil on Low-Density Lipoprotein and Cardiovascular Diseases: A Systematic Review. Cureus. 2022 Apr 17;14(4):e24212. doi: 10.7759/cureus.24212. PMID: 35637823; PMCID: PMC9132222.
  2. Kalita S, Khandelwal S, Madan J, Pandya H, Sesikeran B, Krishnaswamy K. Almonds and Cardiovascular Health: A Review. Nutrients. 2018 Apr 11;10(4):468. doi: 10.3390/nu10040468. PMID: 29641440; PMCID: PMC5946253.



Fresh- Milled Spelt & Oat Streusel Cake

Fresh-Milled Spelt & Oat Streusel cake with pears, honey, and pecans is an easy recipe to throw together for a gathering. I developed this recipe for a friend with several food sensitivities. Since he has a considerable amount of pain when he eats wheat and dairy, those items were off the list!

Surprisingly, he does tolerate gluten, so the spelt works well for this recipe. The fresh-milled grains provide good nutrients from the bran and germ, while the pears and pecans add flavor and richness. I substituted cardamon and nutmeg for cinnamon because of a mild sensitivity, and coconut milk to replace the dairy.

Overall, this cake turned out light and fluffy, with just the right amount of sweetness.

Now before you go thinking, what RN Health Coach advocates dessert?

One who balances a whole food eating plan with occasional treats, that’s who!

You and I don’t have to give up ALL enjoyment to live a healthy life. We simply have to follow wise principles:

  1. Choose Wisely
  2. Minimize sugar to 6 teaspoons or less a day as recommended by the American Heart Association.
  3. Eat whole plant-based items 80-90% of the time.
  4. Choose quality proteins the rest of the time (organic beans/legumes/farm fresh eggs/poultry/grass-fed beef, clean fish, etc.)

If you ever need help revamping recipes and looking a nutrition with a biblical perspective, I’d be happy to help you out.

More importantly, I hope you like this recipe as much as my friend did. If you’re looking for more ideas for wheat free recipes check out this link: Mysty’s Gluten Free Recipes.

Spelt & Oat Streusel Cake Benefits

The benefits of fresh-milled spelt per cup are omega 3 (113mg) omega 6 (2076mg) vitamin A (44 IU) K (4.4 mcg) Niacin B3–11.9mg, magnesium 237 mg, potassium 675mg, selenium 20.4 mcg, zinc 5.7mg. Combine this combo with the fresh-milled oats and you and I receive a good amount of zinc, calcium, B1 and B5, too. Plus, approximately 38 grams of fiber.

The rich nutrients of this spelt & oat streusel cake help contribute to better digestion, circulation, hormone regulation, bone health, and immunity!

I’ll take more of that in my little coffee cake, won’t you?

God prepared everything you and I need in the things that He made, my friend! Gratitude comes naturally when we are loved and cared for in such a nice way! The Psalmist, king David, uses the perfect words to express gratitude for the blessings from God.

Give thanks. Sing praise. Honor His presence. Read His Word. Attend church.

Are ways he gives thanks to God for his health and provision. Gods’ name and His Word are high and lifted up for all to see. We can always rest in that, my friend! His steadfast love and faithfulness will be with us forever.

I give you thanks, O Lord, with my whole heart;
    before the gods I sing your praise;
I bow down toward your holy temple
    and give thanks to your name for your steadfast love and your faithfulness,
    for you have exalted above all things
    your name and your word.

Psalm 138:1-3 ESV – Give Thanks to the LORD – Of David. I – Bible Gateway

Spelt & Oat Streusel Cake Recipe

Spelt & Oat Streusel Cake


Fresh- Milled Spelt & Oat Streusel Cake

  • 2 1/4 Cups Spelt & Oat Flour (Fresh-milled)
  • 1 Tsp. Cardamon
  • 1/2 Tsp. Nutmeg
  • 1 Tbsp. Baking Powder
  • 1 Cup Coconut Milk
  • 3 Egg Whites
  • 1/2 Cup Honey
  • 1/2 Cup Pecans (Finely Chopped)
  • 1 Large Pear (Chopped)
  • 1/2 Cup Extra Virgin Olive Oil

Streusel Topping

  • 1 Tbsp Honey
  • 2 Tbsp Pecans (Chopped)
  • 1 Tbsp Extra Virgin Olive Oil
  • 1/4 Tsp. Cardamon
  • 1/4 Tsp. Nutmeg

  1. Preheat oven to 350 degrees.

  2. Combine the flour, baking powder, and spices together in a bowl and mix well.

  3. Add the egg whites, oil, coconut milk, honey, mix well. You can use a mixer, I just use a whisk. Fold in the pear, and pecans. Set it aside for about 15 to 20 minutes so the grain soaks up the liquid.

  4. Pour the cake batter into a greased 9×9 pan.

  5. Mix the streusel toppings together and spread over the cake. Bake for about 40-45 minutes or until a toothpick comes out clean.

  6. Drizzle with powdered sugar or a honey glaze and enjoy.

    Refrigerate all leftovers, as fresh-milled wheat products go stale and rancid very quickly!

    Enjoy!


If you give this spelt & oat streusel cake a try, please give it a rating too! I want this blog to be free from advertising and keep it encouraging. So sharing the link with your friends helps me out! There are also handy social share buttons here too, so you can share this recipe and encouragement with others.

When we have a good understanding of the benefits of God’s garden, we want everyone we know to make wiser choices, right?

The good news is simplifying health also tastes delicious!

Let me know how you use your fresh-milled grains to make occasional treats for your family and friends!

Take care!

Mysty

Simplifying Health God’s Way



The Ultimate Breakfast Cookie

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

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

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

Ultimate Breakfast Cookie

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

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

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

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

Good Land

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

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

Deuteronomy 1:25

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


The Ultimate Breakfast Cookie

  • 1 Cup Whole Grain Flour
  • 1 Cup Oats
  • 1 tsp. Salt
  • 2 Tsp. Cinnamon
  • 1/4 Tsp. Baking Soda
  • 4 ounces Organic Extra Virgin Olive Oil
  • 4 ounces Butter
  • 2 tbsp apple sauce
  • 2 Tbsp.. Honey
  • 1 Egg
  • 2 tbsp Chia Seeds
  • 1 Cup Quinoa (Precooked)
  • 1/2 Cup Pumpkin Seeds
  • 1/2 Cup Walnuts
  • 1/2 Cup Chocolate Chips

  1. Preheat Oven to 350 degrees.

  2. In a medium bowl combine the oil, softened butter, egg, honey, and chia seeds apple sauce, and set aside.

  3. Combine the whole grain flour of your choice (spelt/oat, hard red/ sorghum, gluten free, etc.) with the salt, baking soda, cinnamon, and cooked quinoa.

  4. Add the oil mixture to the dry ingredients and stir until well combined. Add the pumpkin seeds, walnuts, and chocolate chips.

  5. Bake at 350 for 15-18 minutes or until done. Times may vary with ovens.


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

References:

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



An Apple a Day

Growing up I heard the saying, “An apple a day keeps the doctor away.”

It does not surprise me that God’s design of this delicious fruit would garner such a saying. Remove the pesticides man slathers over it for marketing it around the world, and you and I have a near perfect fruit.

Apple peels are rich in quercetin, which is the lovely polyphenol antioxidant that battles the most popular virus of our day. However, this antioxidant’s power goes beyond viral protection. Numerous National Institute of Health studies credit it with neuroprotective properties, reducing endometriosis, battling Helicobacter Pylori, and reducing inflammation.

Here is what a comprehensive literature review reveals about the apple:

  • Reduced cancer risks were noted in 2004 with 6,000 participants. Estimated reductions in cancer risks for individuals consuming apples was oral (18%) esophagus (22%) colorectal (30%) larynx (41%) Breast (24%) ovary (24%)
  • A 2007 study of 478,590 male and female participants in 10 European countries showed participants consuming apples and pears had a significant reduction in lung cancer
  • In animal studies with metastatic colon caner cells, apple extracts inhibited cancer cells by 50%
  • Also in animal studies, there was a 44% reduction in mammary tumors of rats fed apples
  • Human studies showed 43% reduction in coronary deaths
  • In animal studies apples reduced total cholesterol 24% and total aortic fatty lesions by 48%
  • In 65,535 adult women 10% reduction in the risk of asthma
  • Maternal intake of apples at 32-week gestation showed decreased incidence of asthma in their offspring in a five-year follow-up
  • Apple juice prevented cholinergic depletion that is associated with cognitive decline
  • 28% lower risk of Type 2 Diabetes with the consumption of 2-6 apples per week
  • It was helpful in weight loss
  • It reduces loss of calcium to retain bone health (1)

The evidence of God’s power and His divine nature is continually revealed through the things that He made. Science proves it, over and over again as they try to figure out how fruits and vegetables prevent disease.

Hearty Apple Breakfast

The clear message for you and me, is to enjoy what God provides in nature to heal and sustain us rather than reaching for commercialized products in plastic bags that continually rob our health. Retraining our minds and our taste buds may take some work, but it will be well worth the effort.

Not only can we pause and think about our daily choices of fruit, like apples, for good health; we can intentionally associate opposite choices with poor health.

When you and I start our day with an apple and peanut butter (or a handful of walnuts) we spark our energy stores, satisfy our hunger, and get our day started with antioxidants to help us fight chronic disease.

Apple in Our Arsenal

An apple a day is also a wonderful addition to our diets when we are battling food addiction or chronic disease.

The items we grew up thinking were beneficial; we are now finding are not! In fact, the “Western Diet” of high fat fries, burgers, shakes, fried chicken nuggets, pizza, and macaroni and cheese, and packaged foods are contributing to the majority of inflammatory diseases in our country. (2)

We can even become addicted to the monosodium gluconate, sugar, cheese, and additives in this food. When we become aware of this food’s toxicity, we can align our eating patterns with God’s Word and listen to His warnings about putting things before Him.

“And your ears shall hear a word behind you, saying, “This is the way, walk in it.” When you turn to the right or when you turn to the left.”  

Isaiah30:20-21 ESV – And though the Lord give you the bread – Bible Gateway

When God’s Word says, “This is the way, walk in it.” I know he has my best interest, and yours, at heart.

Commands, rules, and restrictions in both in a spiritual and physical sense, may seem too intrusive on our freedom. However, they are designed for our protection and flourishing.

God knows my heart, what its drawn to and how easily I can trust in “things” for comfort and satisfaction. Therefore, when all those “things” are applied to an empty place in my soul, I still feel lost, lonely, and lacking peace.

However, when I listen to and practice the commands to honor others, have self-control, not put material things before God, not envy or covet what others have, or talk about people in a negative way, I am at peace and content with my life.

My body will also reap the rewards of making better choices.

I will enjoy an apple a day or berries and hope to repair the lining of my blood vessels.  The opportunity to choose high fiber foods with vitamins and minerals over empty calorie sweets becomes ingrained in my mind as valuable.

My friend, when you and I have the power of the Holy Spirit connecting our behavior to our values, we will have victory over food addiction.

I look forward to sharing what I learn with you! If you are in need of a RN Health & Wellness Coach contact me here. I also have delicious apple recipes on the blog like Kale, Apple, & Beet Salad or Gluten Free Apple Tarts you can try!

Either way, I look forward to serving you and simplifying health God’s way!

Mysty

References:

Hyson DA. A comprehensive review of apples and apple components and their relationship to human health. Adv Nutr. 2011 Sep;2(5):408-20. doi: 10.3945/an.111.000513. Epub 2011 Sep 6. PMID: 22332082; PMCID: PMC3183591.



Sweet Potato & Asparagus Frittata

I had left over asparagus sauteed in garlic from dinner last night and thoughts of adding it to a sweet potato frittata was born! It’s a simple, delicious, dairy free and gluten free dish for a brunch my friends and I are enjoying today.

Since I love making easy main dishes, this is a no-brainer!

And the best part of making a sweet potato & asparagus frittata is the flavors blend well for breakfast or brunch. My keto friendly family and friends will also be happy with the lower carb and calorie calculations. The combined nutritional benefits of sweet potatoes & asparagus are impressive also.

Benefits of Sweet Potato & Asparagus

Sweet potatoes are rich in beta carotene, an antioxidant thought to help fight cancer and improve vision. It is a good source of fiber (about 3 grams per 3 ounces) Vitamin A, B6, and C, while also providing a portion of every amino acid needed to build protein except hydroxyproline.

What’s good to know about vitamin B6 is it is responsible for over 100 enzyme actions responsible for metabolizing protein. It is helpful for the heart because it balances homocysteine levels in the blood. Not only that, but it builds the immune system by forming lymphocytes and builds blood by helping produce hemoglobin (the molecule that carries oxygen through the blood) (1) B6 is important for cognitive function and neurotransmitter function too!

One cup of chickpeas contains the highest amount of B6 at 1.1mg/serving followed by beef liver, tuna (0.9mg/serving), and salmon (0.6mg/serving).

Asparagus is rich in vitamin K and folate. Folate is vital for preventing neural tube defects in a growing fetus and is important for DNA reproduction. The natural form is called folate, while the synthetic form is called folic acid. Asparagus has good amounts of flavonoids that help fight cancer, lower blood pressure, and help fight bacteria and viruses (2)

God’s Plan in The Garden

I read about the benefits of garden plants and see precision in how God cares for His prize creation.

Yes, you and I are part of His prize creation. We are made in His image and likeness. Therefore, respecting and being good stewards of our bodes involves filling them with gifts from His designed garden. We can honor His gift of resilient bodies He gave us by sustaining and nourishing them with foods like these. Just as God prepared His Word to nourish our souls. Teaching our children and their children the same principles help them know God, and His goodness, while giving their cells the ability to fight disease as they age.

 “Only take care, and keep your soul diligently, lest you forget the things that your eyes have seen, and lest they depart from your heart all the days of your life. Make them known to your children and your children’s children

Deuteronomy 4:8-10 ESV – And what great nation is there, that – Bible Gateway


Sweet Potato & Asparagus Frittata

  • 1 1/2 Cups Sweet Potato (Grated)
  • 1 Cloves Garlic
  • 1 Cup Asparagus
  • 1 Cup Spinach
  • 2 Tsp Avocado Oil
  • 10 Eggs
  • 1/4 Cup Romano Cheese (Grated)
  • 1 TSp Onion Powder
  • 1/2 Tsp Paprika
  • Pinch Cinnamon
  • 1/2 Tsp Pepper
  • 1/4 Cup Almond Milk (Unsweetened)
  • 1 Tbsp. Oregano (chopped)

  1. Preheat oven to 375 degrees.

  2. In an iron skillet (or other oven compatibale skillet) sautee 1 cloves of minced garlic in 2 tsp avocado oil for about a minute. Add the chopped asparagus and cook until just tender about a minute. Salt to taste then remove asparagus to a bowl and set aside.

  3. In the same oiled skilled add the shredded sweet potato, paprika, cinnamon, and pepper. Mix spices and oil into the potato slightly and spread it over the bottom of the skillet and up the sides. Bake in the oven 15 minutes.

  4. Meanwhile prepare the eggs in a large bowl by adding salt, onion powder, a dash of pepper and 1 tbsp. chopped oregain. Then add the milk and whisk well.

  5. Once the potatoes have cooked 15 minutes remove them from the oven and pour the egg mixture over the potatoes. Spread the chopped spinach and chopped asparagus evenly over the eggs. Top with the shredded Romano cheese and bake for 15-20 minutes or until eggs are done.


I hope you enjoy your sweet potato & asparagus frittata! It pairs nicely with some quinoa & walnut bread if you have the patience and desire to benefit from fresh milled bread making. It is a time-honored skill children can learn alongside you. Maybe even, one they will treasure forever.

Please do me favor, if you’ve tasted this recipe from my kitchen or are making if for yourself leave me a rating! I am always in need of improvement, Ya know! Many blessings to you and God bless!

References:

  1. Greenberg, J. A., Bell, S. J., Guan, Y., & Yu, Y. H. (2011). Folic Acid supplementation and pregnancy: more than just neural tube defect prevention. Reviews in obstetrics & gynecology, 4(2), 52–59.

2. Li, Y., Yao, J., Han, C., Yang, J., Chaudhry, M. T., Wang, S., Liu, H., & Yin, Y. (2016). Quercetin, Inflammation and Immunity. Nutrients, 8(3), 167. https://doi.org/10.3390/nu8030167



1 Prep Day for Fabulous Fresh-Milled Grains

A prep day with fresh-milled grains makes my life easier and more enjoyable. It also helps me stay on track with eating healthier. Last September I began watching Annette Reeder, the Biblical Nutritionist interview Sue Becker from Bread Becker’s. They were discussing the benefits of using fresh-milled grain in bread making.

I soon found myself watching more videos about the process and benefits. Sue’s video on The Bread of Life, a biblical and science-based class on the wheat kernel convinced me I needed to try the process. I soon ordered a refurbished grain mill from Nutrimill and my first pails of hard red and hard white wheat.

Needless to say, it has been an adventure and learning curve for me! But one I’ve enjoyed immensely.

Here’s what I Learned About Using Fresh-milled Grains:

  1. Fresh-milled whole grain soaks up water slowly, be patient and don’t add too much too soon.
  2. I have more luck with hard white and hard red for all baking, rather than soft White wheat. Soft white just did not work for my cookies or muffins, I’m not sure why.
  3. My hair is thicker and healthier.
  4. My husband’s cholesterol is now perfect, and his fingers no longer break out in the winter.
  5. I did not get bronchitis last fall or this spring from seasonal allergies, like I usually do. In fact, after two months, I did not even get a sinus headache.
  6. I am a meat eater, so I don’t have to worry about the phytic acid in grains depleting my ability to absorb minerals, and neither do you! The release phytates combine to cadmium and lead in the body and remove them. Plus, they play a role in lowering blood sugar. Another advantage to preparing all your goodies with fresh-milled grains.
  7. Gluten free grains are also available and can be incorporated into recipes with some extra work, I try to share as many as I can because, several of my friends and family are gluten sensitive.
Fresh-milled grains
Fresh Milled Flour & Sourdough Bread

There is more, but I really want to talk about preparation day. I start with cooking a cup of quinoa then milling the grain and getting all my supplies ready.

Since my favorite thing in the kitchen to make is tortilla shells, I had to get that recipe right. I also use the Zojirushi recipe as a guide to make my weekly loaves of regular sandwich bread and adjust it for my breakfast bread. It’s very versatile and I can add what I like and remove what I don’t like.

I’ve noticed the sunflower lecithin does make a nice fluffy loaf, but it caused my friend, who has lupus, a lot of muscle discomfort. So, I no longer use it in my basic recipes, although I use eggs (which contains lecithin) but eggs don’t bother her…go figure.

Benefits of Fresh-Milled Grain

There are so many benefits to fresh-milled grain! I made a list on a pdf if you’re interested in checking out. The best way to maximize those benefits is to make a multi-grain loaf for yourself and your family. For instance, hard red wheat is highest in selenium (136 mcg per cup). Oats are highest in pantothenic acid (B5) and calcium. Soft white is highest in iron, while hard white is just a smidge higher than oats in zinc. Quinoa (the seed) is the powerhouse because it’s highest in protein, B6, folate, Vitamin E, choline, betaine, magnesium, and potassium.

God’s design and plan for our provision is always uplifting and exciting to me, and you’ll see my joy in the attached video of my bread making day below. I love how Deuteronomy 8:6-10 set up the promise of bounty for the nation of Israel as they are getting ready to enter the promised land. It will go well for them if they obey God’s commandments, just like it goes well for us physically, mentally, and spiritually when we obey.

So, you shall keep the commandments of the Lord your God by walking in his ways and by fearing him. For the Lord your God is bringing you into a good land, a land of brooks of water, of fountains and springs, flowing out in the valleys and hills, a land of wheat and barley, of vines and fig trees and pomegranates, a land of olive trees and honey,  a land in which you will eat bread without scarcity, in which you will lack nothing, a land whose stones are iron, and out of whose hills you can dig copper.  And you shall eat and be full, and you shall bless the Lord your God for the good land as given you.

Deuteronomy 8:6-10 ESV – So you shall keep the commandments of – Bible Gateway

I read about Israel’s promises and can’t help but think about our own country’s foundation and Christian principles. We are beyond blessed to be given such good land here in the USA too! A land in which we have eaten without scarcity! It is so exciting to me to see God’s plan for all of His children continually unfolding. He is worthy of praise!

Here are my two favorite fresh-milled grain recipes to snack on as I prepare for my week of worship to our worthy Creator. I pray you find them enjoyable as well! Contact me if you want a workshop in person, at your church, social club, or on zoom! It’s one of my favorite things to do!


Quinoa & Walnut Bread

  • 4 Cups Hard Red Wheat (Fresh Milled)
  • 1 Tbsp. Yeast
  • 1 Tsp Sugar
  • 1.5 Tsp. Salt
  • 1 Cup Quinoa
  • 1 Cup Walnuts (Finely Chopped)
  • 1/3 Cup Extra Virgin Olive Oil
  • 1 1/2 Cups Water (Lukewarm)
  • 1 Egg

  1. Mix 2 cups of fresh-milled flour in a bowl with salt, yeast, and sugar. Add the water, egg, and olive oil and mix well.

  2. Slowly add the 3rd cup of flour, then nuts and quinoa. Begin folding the dough in the bowl with a spatula. Add the 4th cup of flour and continue to fold the flour into the dough until it is all incorporated.

  3. Cover and set in a warm place to rise until double in size (about an hour).

  4. Once it has raised, punch it down and knead on a lightly floured surface about 3-4 minutes. Divide into two loaves and place them in greased loaf pans to let rise again until double.

  5. Bake at 350 degrees for 28-30 minutes or until toothpick comes out clean. Let cool and slice as desired. I store my in the fridge once it is cooled.


fresh-milled grain nutirtion graphic
Fresh Milled Grain Nutriton Graphic


Quinoa & Chia Tortillas

  • 2 Cups Hard Red Wheat (Fresh-milled)
  • 1 Tsp Salt
  • 1/3 Cup Extra Virgin Olive Oil
  • 1 Tsp Onion Powder
  • 1/2 Cup Quinoa (Precooked)
  • 3 Tbsp. Chia Seeds
  • 1 Cup Hot Water

  1. Preheat skillet on low with no oil.

  2. In a large bowl combine 1 1/2 cups of the flour with salt and onion powder. Add the chia seeds and quinoa.

  3. Then add the water and oil. Combine well and slowly add more flour 1/4 cup at at time until dough is no longer sticky, but soft and pliable. (Usually a total of 2 -2 1/4 cups of flour is used, plus more for dusting. Set aside and let the flour soak up all the liquid for about five minutes.

  4. Once dough has rested, divide the dough into balls and make each one a flat disc shape. Roll out on a lightly floured surface until thin, then place in the ungreased skillet for about a minute on each side. Don't leave them too long, you'll have crackers. They should be soft and pliable.

  5. Continue with each ball that is made, mine made 10 medium sized tortillas, you can make them as small or as large as you like. When they are cooled, I store them in the fridge.