I am making some red cabbage relish for Go Red for Women day, a heart awareness campaign started by the American Heart Association to inform women cardiovascular disease is most common cause of death for women. Guys don’t feel left out! It matters with you, too! However, most of you men know heart disease is your number one killer, a lot of women don’t.

Regardless of our age or gender, you and I can enjoy the huge benefits of this red cabbage relish. It is loaded with antioxidants, like anthocyanins and glucosinolates. Plus is has all the benefits of red onion, red beets, and apple cider vinegar. The best part is it is stable in the fridge for weeks!

I came up with this recipe when we were growing red cabbage in the garden several years ago. It can be used as a slaw for a side dish, topping for a salad, or sandwiched with fish, chicken or burgers as a condiment. Here are some heart healthy properties of the combined antioxidants in this relish you will benefit from:

Benefits of Red Cabbage Relish

• 100 grams has 40mg of calcium, 2.5mg of fiber
• Reduces oxidative stress causing cell damage in test tube and animal studies, due to 74% polyphenols, 40% vitamin C, and glucosinolate content. (1)
• Blunts imbalances in liver enzymes, renal osmolytes (increased numbers excreted in the urine indicate chronic kidney problems), and lipids. (2)
• When combined with microgreens, lowers circulating LDLs, liver enzymes, and inflammatory cytokines. (3)
• Helps treat mastitis (an infection of breast mast cells in breastfeeding women) (4)
• Red beets and red cabbage have been shown to reduce tumor production in prostate and breast cancer cells in animal studies. (5)
• Destroy free radicals that damage cells, protects the protein kinase pathway (which modifies lipids, carbohydrates, and other molecules), and helps reduce inflammation. (6)

The bottom line my friend, is God provides exactly what we need when we need it! Regardless, if it’s our heart, liver, or our immune system! His love is never failing. He sent His Son, not only to heal the brokenness of our hearts spiritually, but physically. Christ is the image of the invisible God, the firstborn of all creation. For by Him all things were created, visible and invisible (Colossians 1:15-16a) You and I can take confidence in the radiance of God’s goodness in His provision of Christ for our souls and all the invisible properties in food to sustain and nourish our bodies.

You and I are knit together in love!

…that their hearts may be encouraged, being knit together in love, to reach all the riches of full assurance of understanding and the knowledge of God’s mystery, which is Christ, ³ in whom are hidden all the treasures of wisdom and knowledge.

Colossians 2 ESV – For I want you to know how great a – Bible Gateway

Red Cabbage Relish Recipe

I hope you enjoy this recipe and all the others as you eat from God’s garden! He is so worthy of praise! I look forward to sharing all the recipes I come up with and come across that help you build your cells, make you stronger physically, and help you restore your health. As you can see, they are advertisement free!

If you try this and like it, please give me a rating and let me know what you think! I appreciate all who take the time to read this, if you feel led, please share it with others. I enjoy simplifying health God’s way for you.

Mysty

References:

Huang H, Jiang X, Xiao Z, Yu L, Pham Q, Sun J, Chen P, Yokoyama W, Yu LL, Luo YS, Wang TT. Red Cabbage Microgreens Lower Circulating Low-Density Lipoprotein (LDL), Liver Cholesterol, and Inflammatory Cytokines in Mice Fed a High-Fat Diet. J Agric Food Chem. 2016 Dec 7;64(48):9161-9171. doi: 10.1021/acs.jafc.6b03805. Epub 2016 Nov 28. PMID: 27933986.

Kapadia GJ, Azuine MA, Rao GS, Arai T, Iida A, Tokuda H. Cytotoxic effect of the red beetroot (Beta vulgaris L.) extract compared to doxorubicin (Adriamycin) in the human prostate (PC-3) and breast (MCF-7) cancer cell lines. Anticancer Agents Med Chem. 2011 Mar;11(3):280-4. doi: 10.2174/187152011795347504. PMID: 21434853.

Khoo HE, Azlan A, Tang ST, Lim SM. Anthocyanidins and anthocyanins: colored pigments as food, pharmaceutical ingredients, and the potential health benefits. Food Nutr Res. 2017 Aug 13;61(1):1361779. doi: 10.1080/16546628.2017.1361779. PMID: 28970777; PMCID: PMC5613902.

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.

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.

I’m sharing 10 ways to use your leftover turkey today!

You’ve praised and thanked God for this year’s provision and survived your 3rd turkey dinner of the week. Feeling full as a tick about to explode, you may be wondering what to do with the rest of your leftover turkey. Rest assured, in today’s post I have a few ideas that will help you’ll enjoy enhanced and varied flavors of the leftover bird.

#1 Way to Use Leftover Turkey–Turkey Tortilla Soup

I love to make a Turkey Tortilla Soup. It’s as simple as using my Chicken Tortilla Soup-Autoimmune Style and substituting the chicken for turkey. This soup base has a puree of boiled beets, carrots, onion, and garlic that make an amazingly tasteful broth for the soup. Best of all its anti-inflammatory, something we need after a little too much celebrating.

If you’re used to the old-fashioned way, and can tolerate tomatoes without inflammation, feel free to use a large jar of salsa in place of the beet puree. The recipe is easy and will be ready within the hour. Spice it up with some fresh or dried oregano, garlic, onions, and chopped zucchini. It’s delicious!

# 2 Way to use Leftover Turkey—Turkey Salad

This is a no brainer, right? Chop some turkey, add a little cranberry sauce, chopped fresh celery, pecans, and you have a delightful turkey salad to eat for lunch on some fresh tortillas and greens! Staying on track with your health plans is doable during the holidays! Click here for my full Turkey Salad Recipe.

#3 Way to Enjoy Leftover Turkey—Turkey and Butternut Squash Enchiladas

You will enjoy the simplicity of this very tasty dish. Using 2 cups of the leftover turkey (instead of chicken in the original recipe) combine it with 1 teaspoon of cumin and 1 tsp of oregano, 1/2 cup chopped onions, and a small can of green chilies, in a small bowl. Mix well and place 2 tablespoons of the mixture on a fresh tortilla and roll up nice and neat, place it in a 8×8 pan. Cover with butternut squash sauce. See full recipe Here

# 4 Turkey Pot Pie

Yes, easy leftover turkey pot pie is so good! All you have to do is combine 2 cups of chopped turkey in a large soup pot, add 2 bags of frozen mixed vegetables or your own leftover vegetables (corn, green beans, carrots), add 3 cups of broth bring to a simmer and add 1 cup of milk (I use plain almond milk) mixed with 2 tablespoons of flour, (or thickening regent of your choice), and seasonings (salt, pepper, onion powder). Once the liquid thickens, place onto your favorite pie crust and top with remaining crust. Bake according to Pie directions about 25-35 minutes at 350 is what I usually do. It’s so delicious.

5. Turkey Shepherd’s Pie

Replace the beef or lamb, in your favorite Shepherd’s pie recipe, with turkey. Combine the turkey with mixed vegetables, 3 cups of broth, spices, and flour milk mixture. Brink to a simmer until thickened, and then place in a 9×13 dish, cover with your left-over mashed potatoes and bake at 350 until heated through.

6. Buffalo Turkey Dip

Yep, this is going to go very well with some nachos! Combine 2 cups of leftover turkey with 1 teaspoon of cayenne pepper, 1 block of cream cheese, 1 can of green Chilles (with the juice) and 1/2 cup chopped onion. Heat on the stove or place in a small crockpot until ready to serve.

7. Mini Turkey Pizzas

A turkey mini pizza uses a tortilla wrap, cover with butternut squash sauce (baked squash, 1 clove minced garlic, 1 tsp salt blended in a blender) or your favorite tomato or yummy green pesto sauce, cover each tortilla with 1/2 cup shredded turkey, 1/2 cup red onion, and 1 cup chopped kale. Top with a sprinkle of aged parmesan, or Romano cheese, or a dab of mozzarella.

8. Turkey Frittata

Oh, so good. Line a oven-safe skillet with avocado oil, shred a sweet potato over the bottom about an inch thick, season with a little salt, paprika, and pepper. In a blender grate fresh turmeric and a teaspoon each of cardamom and pepper with 8 whole eggs. Blend well and pour onto shredded sweet potato. Add 2 cups of shredded chicken, 1/2 cup shredded cabbage or Brussel sprouts, 1/2 cup chopped orange or red peppers. Bake at 350 for 35-40 minutes or until eggs are fully cooked. Enjoy!

9. Turkey Cabbage Rolls

This is very tasty and delicious way to use your left-over turkey. In a pan, slightly boil 1/2 head of cabbage until just tender, about 20 minutes. Pull out of the water to cool until its ready to handle. Meanwhile, in a separate bowl, combine 2 cups of shredded turkey, 1/2 cup of onion, 1 tsp salt, 1/2 tesp pepper, 1 tsp oregano, and 1 clove of mince garlic, mix well. When the cabbage leaves are cooled, remove one and place a tablespoon or two of the turkey mixture into a leaf, roll it up and place it side down into a casserole dish. Continue until all the mixture is gone. Preheat oven to 350. Cover the cabbage rolls with 2 cups of cream of mushroom soup (I use 1 package of fresh chopped sauteed mushrooms in avocado oil, then combine 2 cups of broth and 1 cups of milk (I use almond) and 3 tablespoons of flour, mix while all are cold and add to the heated mushrooms, stir until thickened). Bake for 20 minutes or until heated through.

10. Turkey Avocado Cups

This refreshing and filling little appetizer looks great on a serving tray and is a nice treat during Saturday festivities. All you have to do is mix 2 cups of leftover turkey with 1 large, mashed avocado, 1/2 cup red minced onion, 1/2 red minced red pepper, and 1 minced clove of garlic, with the juice of 1 lime. Place a tablespoon of the mixture in some fresh baked phyllo shells and enjoy!

Then he said to them, “Go your way. Eat the fat and drink sweet wine and send portions to anyone who has nothing ready, for this day is holy to our Lord. And do not be grieved, for the joy of the Lord is your strength.”

Nehemiah 8 ESV – Ezra Reads the Law – And all the people – Bible Gateway

I hope you enjoy these 10 easy ways to use your leftover turkey this weekend! I pray you have a blessed holiday season and remain thankful for all of God’s many blessings!

I’m here for you if you need coaching through the holidays! Staying on track and eating good food is possible, all we need is the right attitude.

I love the gift of olive oil! Its many valuable uses, benefits, and flavor are worth sharing and enjoying every day.

“If he offers it for a thanksgiving, then he shall offer with the thanksgiving sacrifice unleavened loaves mixed with oil, unleavened wafers smeared with oil, and loaves of fine flour well mixed with oil.”

Leviticus 7:12

Olive trees have been around long before 5000 BC., one of God’s many gifts to man.

* Israel used it to mix with fine flour and present it to the priests as a first fruit offering. (Lev. 2)

* They used it for burning lamps in the sanctuary (Ex. 27:20)

* Wound healing (Luke 10:24)

* Annointed kings, prophets, and priests (Ex. 29:21, 2 Kings 9:1-3)

* Made cakes and bread (1 Chronicles 12:40)

They cold pressed the precious olive fruit to extract the oil and create their anointing oils, cakes, and bread. How simple life is when living off the land, yet also difficult. According to Bible History, the olives are ripe in September and are harvested and pressed for oil until November.

The branches are picked, and olives removed. They are placed on the stone surface and a large millstone is used to press out the oil. The Bible History site says the word for olive press is Gethsemane.

Oh, how the truest gift of Christ kneeling in prayer in such a place filled with history and purpose come to life!

What Makes Olive Oil a Wonderful Gift?

Olive oil makes the heart glad in more ways than one! It’s such a beautiful gift from God.

Olive oil is made of up of 80% monosaturated fat and 1-2 % polyphenols. However, the geographic location, and the way it’s processed makes a difference in retaining its precious properties.

Nutritional and antioxidant properties of EVOO are related to the presence and concentration of tocopherols, carotenoids, and phenolic compounds that greatly impact human health.

No seed oil (soybean, vegetable, corn, or canola) has these beneficial properties!

I’ll share more about benefits of olive oil tomorrow. Today, I want you to have this simple and delicious dressing to use each day on your salads.

Apple Cider and Vinegar Dressing

1 ounce apple cider vinegar

2 ounces Organic Extra Virgin Olive Oil

2 teaspoons of raw honey (optional)

1 pinch each, salt, pepper, onion powder, or your favorite herb.

Combine, mix well, and enjoy!

I use it on my Kale & Apple Salad and my Broccoli Cherry Salads

Benefits of Olive Oil

God’s gifts just keep on giving, don’t they?

How thoughtful and loving He is to provide such a delicious and functional oil to consume.

Check out these healing properties of olive oil:

*Polyphenols to reduce inflammation, bind to free-radicals, and remove heavy metals

* Reduces oxidized LDL particles and makes platelets less sticky

* Improves glycemic control and insulin sensitivity

* It increased GLP-1 (a hormone in the gut that helps us feel full and delays gastric emptying of food.

* The anti-inflammatory effects also help the liver tissue and fat cells.

*It works as a prebiotic and helps good gut bacteria grow.

My friend, our thoughtful God wants you and I to thrive physically with His provision in the garden and spiritually, through His Son, Jesus!

Gifts worthy of Thanks and praise!

Have a blessed day!

Mysty

Simplifying Health God’s Way

References:

The Holy Bible, English Standard Version. ESV® Text Edition: 2016. Copyright © 2001 by Crossway Bibles, a publishing ministry of Good News Publishers.

Ancient Olive Press – Bible History (bible-history.com)

1. De Santis S, Cariello M, Piccinin E, Sabbà C, Moschetta A. Extra Virgin Olive Oil: Lesson from Nutrigenomics. Nutrients. 2019; 11(9):2085. https://doi.org/10.3390/nu11092085
2. Romani A, Ieri F, Urciuoli S, Noce A, Marrone G, Nediani C, Bernini R. Health Effects of Phenolic Compounds Found in Extra-Virgin Olive Oil, By-Products, and Leaf of Olea europaea L. Nutrients. 2019; 11(8):1776. https://doi.org/10.3390/nu11081776
3. Jasmine F Millman, Shiki Okamoto, Taiki Teruya, Tsugumi Uema, Shinya Ikematsu, Michio Shimabukuro, Hiroaki Masuzaki, Extra-virgin olive oil and the gut-brain axis: influence on gut microbiota, mucosal immunity, and cardiometabolic and cognitive health, Nutrition Reviews, Volume 79, Issue 12, December 2021, Pages 1362–1374, https://doi.org/10.1093/nutrit/nuaa148

Ok, confession time…I am a huge fan of omega 3. Since wild caught tuna is a good (and cheap) source of this wonderful oil, sneaking it into the spaghetti alfredo for our Wednesday night children’s program is right up my alley. I want them to have a healthier snack with more omega 3 for better attention and less inflammation.

There’s also a decent amount of finely chopped vegetables throughout the dish. Thankfully most of them avoided picking out the items from the sauce… and they even came back for seconds! I’ll keep trying to convince them they won’t notice the veggies. Who knows? They may even start to like them.

Benefits of Tuna Spaghetti Alfredo

One serving of this tuna spaghetti gives them a decent amount of protein, calcium, and iron. Alongside some vitamin A, potassium, B vitamins, and fiber they’ll get more nutrients in this “snack” than a packaged item.

Exposing children to vegetables each meal teaches them, this is how we eat. It also teaches them this is what we are designed to eat. God created all the vegetables for our growth and the maintenance of our cells. When children’s taste buds are trained to only eat sweets and processed food, they’re cheated out of good health. Plus, they don’t have the fuel or energy they need to function in school, nor do we in life!

The cream cheese gives this dish the rich full cream texture and the parmesan gives it just the right amount of sharpness.

There are many who say, “Who will show us some good?

    Lift up the light of your face upon us, O Lord!”

⁷ You have put more joy in my heart

    than they have when their grain and wine abound.

Psalm 4:5-7 ESV – Offer right sacrifices, and put your – Bible Gateway

I hope your little ones like this tuna spaghetti alfredo as much as our church kids did! Check out more recipes in The Garden on this site!

It is a joy to serve you!

A wrap is my favorite go-to, easy meal after a long day. Not only is a wrap convenient, but it is also delicious and easy to make. You can find three of my favorites by clicking here! Every week, I set aside a couple of hours to prepare these tortillas, chop my vegetables, and prepare my fresh mayo, and sauces for the days to come. Another plus for thinking ahead is, we won’t’ miss out on any nutrition!

We need good fuel to get our cells ready for the work we have to do. Moreover, the principles of eating whole food, with something raw, and something fermented helps us maintain microbial gut health. This task is also easily accomplished with a wrap.

And, Oh!…My goodness… What God puts in the garden is good!

I’m always humbled by His thoughtfulness and awed by His wonderful provision.

Devotion

Psalm 37 shows you and I an example of his provision, while holding onto hope, when times are tough. Although Israel saw days of hardship and were overcome by enemies, the Psalmist reminds them, the wicked only appear to prosper. God see’s everything they do, and they will be “cut off”. However, those who follow God and remain upright, have a future of peace. They also have abundance during famine.

As you and I look around at the abundance of material things, activities, and values of our society, we see things becoming less available and prices doubling; however, me can take comfort knowing, God’s children are not forsaken. The promise in this passage for Israel, and I believe us, is we will not have to beg for bread any more than they did.

I’m sad to say we do, however, face a famine of nutritious bread when we rely on man-made items with bleached flour and preservatives!

I have been young, and now am old,

    yet I have not seen the righteous forsaken

    or his children begging for bread.

He is ever lending generously,

    and his children become a blessing.

Psalm 37:24-26 ESV – though he fall, he shall not be cast – Bible Gateway

Here are 10 Easy Wrap Ideas for Dinner

• 1. Salmon Egg & Krout Wrap
  Preheat oven to 375. Season the salmon with a tablespoon each fresh oregano, dill, minced garlic and add 2 tablespoons coconut amino acids.
• Bake 15-20 minutes depending on your preference for doneness.
• Serve over a fresh milled tortilla with fresh greens, a fried egg, and 1 tablespoon of sauerkraut.
  Sauce: 1 tablespoon fresh mayonnaise, 1 Teaspoon coconut amino acids.

2. Egg, Sweet Potato, & Salmon Wrap

• This easy wrap uses leftover salmon & sweet potatoes.
• Heat a skillet over medium heat, add olive oil and two beaten eggs.
• Cover with slices of sweet potato, fresh broccoli, and sliced cooked salmon.
• Top with fresh dill and oregano, cook until all ingredients are heated through and done.
• Serve over your favorite multi-grain tortilla or sweet potato tortilla!

3. Chicken and Garden Greens Wrap

This chicken with garden greens wrap is the easiest wrap of all! I often use a rotisserie chicken, with fresh greens, a sliced avocado, and ranch dressing. Yum!

• 4. Tuna & Zucchini Relish Wrap

• The multigrain wrap is so full of fiber, protein and nutrients you’ll love this simple combination for increased omega 3 and less inflammation.
• Prepare the zucchini relish by shredding one zucchini, 1/2 red onion, 1/2 teaspoon salt, 1 teaspoon apple cider vinegar (or whatever vinegar you have on hand), and 1 chopped banana pepper.
• I layer the relish over the tortilla, spread on some fresh baby kale, then the tuna, and top with more zucchini relish. It’s fabulous.

5. Ground Turkey & Shredded Veggie Wrap

• Heat a skillet to medium and sauté a lean, made by you turkey sausage until done. Don’t fret, all you have to do is add a clove of fresh minced garlic, 1/2 fresh minced onion, 1/2 tsp salt, 1/2 tsp pepper, 1 tsp oregano, 1/2 tsp coriander, and 1/2 tsp ground celery to the one pound of ground turkey.

• In a separate dish, shred a carrot, a yellow beat, one zucchini, half a cucumber, and half a red onion. Place your tortilla on the plate spread a little honey mustard sauce over the bottom, top with fresh salad greens, the turkey sausage, then the shredded veggies. If you’re like me, you can’t eat just one!

6. Steak & Spinach Wrap

• Heat your skillet to medium heat and add your favorite sliced steak. Sauté until tender and your preferred doneness.
• In a separate bowl combine fresh spinach, shredded carrots, shredded beats, fresh steam broccoli, and fresh steamed snap peas.
• Serve over your favorite multigrain tortilla with tzatziki sauce or chili sauce.

7. Beef & Beet Wrap on a Multi -Grain Wrap

• Heat a skillet to medium heat, mix the 1 Lb of lean ground beef with 1 clove of garlic, salt, and pepper, and form into patties.
• Sauté the patties with fresh sliced onions and cook until done in the center.
• Place the tortilla on a plate, apply a tablespoon of fresh mayonnaise or mustard, cover with fresh salad greens, the burger and a shredded beat or red cabbage slaw. You will enjoy all the pleasure of a burger without any of the guilt.

8. Cod Fish & Fresh Greens Wrap

I love fish and the milder the flavor the better. Two of my favorites are cod and mahi-mahi. They both cook quickly and are wonderful in a wrap.

• Heat your skillet to medium. Season the cod with 1/2 tsp each, onion powder, fresh oregano, chili powder, and pepper. Sauté 1 Lb of cod or mahi-mahi in a little avocado oil for 10 minutes in a medium heat skillet or until done inside).
• Place your wrap on the plate, apply a tablespoon of tzatziki sauce (1/2 cup yogurt, 1 tsp fresh minced garlic, 2 tbsp. shredded cucumber, 1/2 tsp salt, 1/2 tsp pepper, 1 tsp lemon juice, 1 tsp fresh dill or parsley).
• Cover the multigrain tortilla with fresh greens, the fish, and top with sliced avocado.

9. Allmond Veggie Wrap with Butternut Squash Sauce

• Use a tablespoon of prepared butternut squash on the bottom of your multigrain tortilla (I bake mine on my prep day and store it in the fridge to heat as needed).
• Top with spinach, kale, or whatever fresh greens you have on hand.
• Top with your favorite fermented vegetables, kimchi or a cauliflower blend is wonderful!
• Next, scatter on the slivered almonds and enjoy!

10. Sauteed Cabbage & Lamb

• In a medium skillet sauté 1/2 head of cabbage, 1/2 onion, 2 sliced carrots, 1 clove of garlic, and 2 mushrooms until just tender.
• In a separate skillet prepare lamb chops or sliced steak as you normally do until done.
• Place a dollop of avocado dressing on a multigrain tortilla (the dressing is 1 whole avocado, 1 minced clove of garlic, a pinch of salt and pepper, the juice of 1/2 lemon, and 1 spoon olive oil).
• Cover with fresh greens and top with your sliced lamb.

I hope you enjoy these easy dinner ideas as you think about how to prepare healthier meals for yourself and your family. Eating whole food each day can be simple and delicious with a little preparation! If you need help getting started, consider a prep day workshop with me online, at your women’s club, or church group.

I am here to serve you and help you simplify your health, God’s way.

Thank You for Joining the Challenge!

 Week One

1. Pick the day of the week you want to go screen free for your four-hour downtime.
2. Pick the time frame for turning off all phones, TV, Computers for all family members. ex. 5pm-9-m 6pm-1opm.

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Example  Worksheet for Week One

Welcome to week one of our 4 week/1 night/4-hour better bonding challenge. You’ve decided what night to begin your screen free time, and what hours. You’ve obtained your grocery list and have your bible ready. So, let’s dig in together!

Activity #1 — 30 minutes

Prayer

Scripture: Read Genesis Ch. 4:1-16 together.

Questions & Discussion

Why do you think Cain’s sacrifice was not acceptable?

What does God say to him in verse 6 & 7?

What is the root of Cain’s anger?

What is his attitude toward God after killing his brother?

How are we like Cain in our thoughts, words, and actions?

How does God show Cain mercy despite his attitude?

Activity #  2   30 minutes of Exercise

Take 30 minutes to get outside and walk, bike, play kickball, or swim together.

Activity #  3  Get ready for some meal or snack prepping.  (60-90 minutes) Get the kids and hubby involved. Together we can wash, chop, dry, and seal our veggies for the week much more quickly than one person doing it.

One may chop and prepare the roasted veggies and the lean meat of choice for the grill, while the other prepares the salad greens with their favorite toppings and puts the quinoa on to cook.

The large container of greens should be enough for ten salads for the week. They keep much better with low moisture vegetables like carrots, celery, beets, etc.

Ideas for homemade dressing:

1. Ranch—-A container of sour cream with 1 tablespoon each dried or fresh (garlic, onion, parsley, dill) ½ tsp salt, ½ tsp pepper.
2. Olive Oil—-2 ounces olive oil, 1 tablespoon apple cider, white wine, or rice vinegar, ½ tsp salt, ½ tsp pepper, 1 tsp honey (optional).

 

Activity # 4 Clean up our mess….together!   (30 minutes).

 

Activity # 5 Play a board game or card game together. (60 minutes).

No cheating by turning on the phones for recipes or reading the bible. Prepare ahead of time with the grocery list and by printing your favorite recipes.

At the end of the evening discuss how the four hours of activities went and what activities you’d like to try for next week.

Click here to get more ideas on the 414 Bonding Kickstart Post! There are links to meal prepping ideas and recipes!

Are you looking for an easy breakfast that will keep you full all morning? Look no further! Here is a loaded blueberry & quinoa oatmeal you can enjoy quickly. Cooking grains or seeds like quinoa (that act like a grain) ahead of time for the week makes a meal ready in less than five minutes. It’s also healthy, filling, and delicious!

I’ve been a huge fan of quinoa for many years and use it instead of rice or pasta in most of the dishes I make. This makes sense to me because I’m not a big fan of either of those sticky starches. Quinoa, on the other hand, doesn’t have the same stickiness, it’s dry and fluffy, yet slightly on the crunchy side. It’s my kind of filler for any side dish or main dish. Plus, it’s loaded with good nutrition!

Benefits of Blueberry & Quinoa Oatmeal

As my vegan friends are aware, quinoa contains all the essential amino acids necessary to make it a complete protein. It is also rich in fiber, magnesium, potassium, zinc, choline, and betaine. It is higher in natural vitamin E and folate than any other grain-like breakfast dish. And combined with oats it provides a decent amount of calcium.

Take comfort knowing this is a wonderful gluten-free alternative for people with celiac disease, while it also provides a strong amount of protein for my vegan friends. It’s a win-win for us meat eaters too, because the way this bad boy feeds the good gut bacteria is phenomenal. It works as a prebiotic by supplying bioactive peptides and polysaccharides. During an in vitro study, dietary fractions of quinoa showed anticancer activity, bile acid binding, and radical scavenging activity. (1)

If you’re looking to improve your heart health, you’ll be happy to know, quinoa combined with oats doubles the cholesterol lowering impact of this breakfast bowl too. Don’t you love another good reason to eat well? A regular intake of blueberries and their anthocyanins help reduce the risk of cardiovascular disease, type 2 diabetes, improve weight maintenance and neuroprotection. (2)

The walnuts are heart protective and rich in omega 3 fatty acids, while pumpkin seeds are known to help lower LDL cholesterol in animal studies, and breast cancer in others. (3, 4). The additional benefits of these nuts and seeds make this loaded blueberry & quinoa oatmeal bowl a very nutritious option for breakfast. There is no better way to experience contentment than resting in the knowledge God has always had a plan for our good health!

Devotion

“The counsel of the Lord stands forever,

    the plans of his heart to all generations.”

Psalm 33:10-12 ESV – The LORD brings the counsel of the – Bible Gateway

Yes! His counsel stands forever, and the plans of his heart are clear! His Word assures you and I He is for us and not against us. Over and over, we see in the bible two clear things:

1. His love endures forever, and

2. He loves righteousness and justice..

The psalmist says, “the earth is full of the steadfast love of the Lord”. He proved it by becoming a man and dying on the cross for you and me. And he proves it daily in the gift of healing through His gardens around the world. He is worthy of praise!

I thank you for spending time with me today and taking a look at the perfect plans of our Creator in the garden and in the hope of His mighty love!

Remember, if you need wellness coaching, I am available to help just contact me here: on my wellness package page . You can find other recipes for quinoa here: Sweet & Spicy Chicken Zucchini Quinoa Bowl, Power Quinoa & Cucumber Salad

May He bless you and keep you this day and every day!

References:

(1) Zeyneb, H., Pei, H., Cao, X., Wang, Y., Win, Y., & Gong, L. (2021). In vitro study of the effect of quinoa and quinoa polysaccharides on human gut microbiota. Food science & nutrition, 9(10), 5735–5745. https://doi.org/10.1002/fsn3.2540

(2) Kalt, W., Cassidy, A., Howard, L. R., Krikorian, R., Stull, A. J., Tremblay, F., & Zamora-Ros, R. (2020). Recent Research on the Health Benefits of Blueberries and Their Anthocyanins. Advances in nutrition (Bethesda, Md.), 11(2), 224–236. https://doi.org/10.1093/advances/nmz065

(3) Abuelgassim, A. O., & Al-showayman, S. I. (2011). The effect of pumpkin (Cucurbita pepo L) seeds and L-arginine supplementation on serum lipid concentrations in atherogenic rats. African journal of traditional, complementary, and alternative medicines : AJTCAM, 9(1), 131–137. https://doi.org/10.4314/ajtcam.v9i1.18

I’m always looking for meals to help maximize energy. First, I must be aware of what zaps my energy. I’ve been associating the effects of food on my body over the years because of studying wholistic nutrition at Clayton College of Natural Health and reading nutrition books.

So, today I’d like to share with you two meals and a Three-Day Food Diary to show you how to become more aware of food’s effect on your body. It is a technique good for helping you identify problems and spurn you into an Intentional Eating program for yourself and your family. The process is really simple, and I’ve included a downloadable pdf journal below so you can attach it to your phone or print it at your convenience.

The great thing about this 3 Day Food Journal is you’ll quickly learn what increases your energy and what zaps it!

Three Day Food Diary: A three-day food diary is helpful to note eating patterns and signs and symptoms (S/S) after eating certain foods. For example, you may not normally associate a burning sensation in your stomach after eating salsa and chips, coffee or citrus. But I assure you, there are acidic foods, spices, and drinks creating havoc in your stomach. Although you and I may be able to tolerate one acidic substance, we find out when we add two or three more, we’re up all night with pain!

Another thing that occurs with energy zapping foods is fatigue or muscle aches. Some people even get headaches, itching, or bloating as symptoms. Even though we may not have a food allergy, the discomfort is real. We can quickly begin to identify food sensitivities by recording how we feel after we eat in this three-day journal.

I also like to ask people to record all serving sizes, soft drinks, added toppings. So, we don’t miss anything!

In the meantime, enjoy this Energy Packing Salad I make just about every day, and this Salmon, Broccoli, and Sweet Potato Omelet I found on YouTube. You’ll enjoy plenty of helpful Omega 3, magnesium, B vitamins, and power packed Broccoli’s antioxidant and cancer fighting ability! Not only that but you’ll have energy to sustain you throughout the day!

God loves you and I so much He sufficiently provided for our bodies time here on earth through every item in the garden. But more importantly, He shows us His love through His Son’s sacrifice on the cross for our eternal souls. May He bring you much joy from His wonderful goodness today!

Before you know it, you maximize your energy too!

When I first got married, there was a recipe in the local church cookbooks called, “Poor Man’s Meal”. Since I was a new bride and we were poor, this dish was right up my alley.

After all, Poor Man’s meal only called for ground beef, onions, potatoes and cream of mushroom soup. New cooks need easy too, ya know!

Well fast forward 34 years and I realize, I have not cooked that in years! Why? I guess I outgrew it as my cooking skills advanced beyond casseroles. However, I am revisiting the dish today and vamping it up a bit. Instead of potatoes and cream of mushroom soup, I’m using fresh shitake mushrooms and cabbage.

Remember, when we make our own soups (casseroles), we control the amount of salt, fat, carbs they contain.

Benefits:

Cooked cabbage is high in fiber, vitamin K and polyphenols. Polyphenols are antioxidants that help fight cancer and inflammation. Eaten raw or in salad it retains a good dose of Vitamin C, the powerful immune boosting vitamin we all need. Cabbage combined with the onions, garlic, and mushrooms in this Poor Man’s Meal are sure to provide enough sulfur compounds to help you and your family to fight any infection that comes along.

Devotion:

 For you know the grace of our Lord Jesus Christ, that though he was rich, yet for your sake he became poor, so that you by his poverty might become rich.

2 Corinthians 8:9 Bible Gateway

Jesus gave up the glory of heaven so we might have a taste of real richness. Wealth that has nothing to do with material things, money, or food. He gives us an opportunity to know Him through his Word and His life. In Him, our fullness dwells. I hope you take a moment to rest in His provision today.

Meditate and taste His Word alongside a dish of nutrient packed vegetable stew like this Poor Man’s Meal today! You’ll find a sense of gratefulness as you remember the days of truly being poor. With Jesus at your side, those days are a thing of the past.