What to Expect with an RN Health & Wellness Coach
The STRENGTH Approach to Christian Wellness
A Faith-Based Approach to Stress Relief- 3 Easy Steps
Resolved: Firmly Determining to Do Something
When We Change our Minds, We Change Our Lives
10 Easy Ways to Strengthen Your Immune System
The History of Dyes in Food, Why it Matters, & A List of Safe Foods
Filling my mind with God’s word in the morning feeds my soul and boosts my mood, it can yours too! The love of God comes to us through his word and assures us we can rely on His provision. Whether by land or sea, He continually supplies a fresh word or catch to sustain us body and soul! I am using some salmon from last night’s supper to create a mood boosting breakfast tortilla with veggies and fresh dill to accomplish part of that task today!
Salmon provides a good amount of essential omega3 fish oil in its natural form to help fight inflammation, lubricate blood vessels, and ease the hormone balance necessary for calming emotions. One study, found it helping elderly patients with mild to moderate depression.
The way I look at it is, if God created fish and Jesus lovingly prepared it for his disciples after his death, burial, and resurrection; it is beneficial for you and me too! My heart just melts when I think of him preparing breakfast for them after a long night of night of unsuccessful fishing because they are still mourning his recent death. It definitely fills my soul this morning…
Just as day was breaking, Jesus stood on the shore; yet the disciples did not know that it was Jesus. Jesus said to them, “Children, do you have any fish?” They answered him, “No.” He said to them, “Cast the net on the right side of the boat, and you will find some.” So they cast it, and now they were not able to haul it in, because of the quantity of fish. That disciple whom Jesus loved therefore said to Peter, “It is the Lord!” When Simon Peter heard that it was the Lord, he put on his outer garment, for he was stripped for work, and threw himself into the sea. The other disciples came in the boat, dragging the net full of fish, for they were not far from the land, but about a hundred yards off. When they got out on land, they saw a charcoal fire in place, with fish laid out on it, and bread. Jesus said to them, “Bring some of the fish that you have just caught.”
John 21 ESV – Jesus Appears to Seven Disciples – Bible Gateway
Heat the tortilla 10-12 seconds in the microwave to just heat, the salmon heat about 20 seconds, place the yogurt on the shell, cover with salad greens, the salmon, dill, avocado, and fresh red pepper, season it to your taste and enjoy!
The benefits of this power packed fish tortilla include omega 3 and vitamin C. The whole grains and nutritional yeast provide B vitamins. Dill, on the other hand, has been studied in mice to restore aortic vessel wall function and reduce stiffening. Studies, like this offer glimmers of hope for those struggling with cardiovascular disease. Moreover, it is HARMLESS to take and adds wonderful flavor to food. So, enjoy a new breakfast tortillas and boost your brain power at the same time!
What’s in the garden is good!
References:
Fhayli W, Boëté Q, Kihal N, Cenizo V, Sommer P, Boyle WA, Jacob MP, Faury G. Dill Extract Induces Elastic Fiber Neosynthesis and Functional Improvement in the Ascending Aorta of Aged Mice with Reversal of Age-Dependent Cardiac Hypertrophy and Involvement of Lysyl Oxidase-Like-1. Biomolecules. 2020 Jan 23;10(2):173. doi: 10.3390/biom10020173. PMID: 31979322; PMCID: PMC7072659.
I hope your week is going well and you are staying healthy spiritually and physically, despite the chaos of our day. I don’t know about you, but for me, with so much unrest in the world, it is hard to stay focused on what is good and Holy!
However, that is exactly what we are called to do!
Therefore, I need some biblical ways to boost my mood! God’s word is more powerful than a double-edged sword to spiritually combat negative thinking and attacks from the evil one. Plus, His word never returns void or empty.
So, with that in mind, and following up with on the 10 Easy Ways to Strengthen Your Immune System post, I want to give myself and you 10 biblical ways to strengthen our mood; while also easing our mind, will, and emotions. Are you ready?
When we fill our hearts with gratitude and praise God almighty for His unending, unshakable, enduring faithfulness we boost our mood. Negative thoughts are consumed by gratitude and evaporate from our thinking.
Romans 12:2 is an often-memorized verse in the bible to help us change our thinking. It says:
Do not be conformed to the pattern of this world, but be transformed by the renewal of your mind, that by testing you may discern what is the will of God, what is good and acceptable and perfect.”
The testing comes in the form of situations, people, or circumstances that rub us the wrong way. As soon as negative thoughts build from encounters with others or text messages start rolling in, we are conforming to the pattern of this world.
Rather than getting our moods down, we can boost it instead by saying, “God, I praise you for this person, this situation, and this opportunity to turn to YOU for comfort and peace! Although, I don’t know what you want to accomplish with this situation, I trust you and praise you as you lead me.
I love to do this over you and my family! The best time to do it is in my early morning reading of the bible. Scripture is something we can incorporate into our morning prayers for ourselves and others because we oftentimes think of people in need as we read. For instance, Paul, in Ephesians chapter six calls the believers to be strong in the Lord, and in the strength of His might. He urges them to put on the whole armor of God that they may stand against the schemes of the devil.
My friend, there is no greater victory for the devil than when he steals your joy!
As he reads our faces and remembers our reactions, his tactics become more precise. We need our full
armor of protection on before we leave the house in the morning. Remember, he is the tempter, so if we are prone to gossip, we’ll get a juicy tidbit of information from someone who is always ready to fill our ear. Pray for her and remember:
1 Timothy 5:6 “She who is self-indulgent is dead even while she lives.”
Do you see how serious this is?
Likewise, if we are prone to anger or fear, we’ll be tempted with the same scenarios each day that stimulate those turbulent emotions! (See more under # 3)
This one is so easy and EFFECTIVE in the heat of the moment. My personal favorite memory verse from scripture to combat the evil of the enemy and my own negative thoughts is—–“Take captive every thought and make it obedient to Christ Jesus.” Look through scriptures for your personal favorite and use it as soon as those defeating thoughts creep into your mind.
This is especially helpful when fear, anger, and pride well up within at the sound familiar scenarios. If it is the news, turn if off! Gaslighting is a tactic of the devil and used by the media ALL THE TIME to pit one person’s view against another and stir up more hatred. Social media and search engines watch everything you browse, so they know how to add fuel to your own little fire.
If it is not the chaos in the world, it may be our spouse, family, or neighbors who stimulate unwanted or anxious emotions. We can pray for a soft heart towards them and to respect their stance on an issue without judgment.
James 1:19-20 God please let me be “quick to hear, slow to speak, slow to anger, for the anger of man does not produce the righteousness of God.
James 1 ESV – Greeting – James, a servant of God and – Bible Gateway
Therefore, confessing the behavior you and I are most likely to fall under and finding a scripture to pray ahead of time over this pattern will help us boost our mood; even under full blown attacks!
—Look around us for fun and join or listen in on the activity. Yesterday we played kick ball with three of our grandsons. The middle one can’t stand to get out, so when he knows he’s caught between the person with the ball and the next base, he runs everywhere but toward the next base—-it’s hilarious! For you, it may be listening to your favorite Dry Bar comedian (they are clean and fun), watching puppies romp, or a funny movie.
I love praise music and contemporary Christian songs that are upbeat and make me want to dance! You may like the old hymns, eighties, sixties, classical, or even bluegrass; wonderful! God created our love of music to lift our moods, express our gratitude and even express our sadness. It’s one way to work through our emotions.
Taking a walk does so many good things, it gets us out into the sun (see #7). Also, exercise as many of you know releases endorphins, known as the happy hormones in our brain. It’s true, so take advantage of something free and wonderful to just notice life, appreciate the breeze on your face, or the wonder of nature!
However, biblically speaking, walking with God means walking in His ways and in obedience to Him. There is no better way to boost our moods than when we are in step with God.
Ephesians 4:1-3—” I, therefore, a prisoner for the Lord, urge you to walk in a manner worthy of the calling to which you have been called, with all humility and gentleness, with patience, bearing with one another in love, eager to maintain the unity of the Spirit in the bond of peace.”
Psalm 84:11 For the Lord God is a sun and shield; the Lord bestows favor and honor. No good thing does he withhold from those who walk uprightly.
Genesis 1:16 “God made the two great lights—the greater light to rule the day and the lesser light to rule the night—and the stars.”
God provided the sun for our benefit! Not only to give us light and warmth, but to make plants grow and feed us. It rules the day. Just think of its power over the earth.
Moreover, taking that walk or sitting in the sun 20-30 minutes will bring a bright light into dark thinking. Soaking up the sun gives us the wonderful vitamin D synthesis I talked about last week. Not only does it build our immune system, it boosts our mood!
Studies show a release of serotonin (the mood boosting hormone) at highest levels during summer sun exposure. (1)
I know, if you’re an introvert like me, you must internally process emotions privately and in your own time; that is fine for the first day or so of your mood change. You can pray, and agonize with God and to God about all the stuff you’re dealing with. However, after the first day, find we need to find our trusted person or persons with whom to gather. The comfort, presence, and encouragement of other believers will biblically lift our mood!
Hebrews 10: 24-26 —And let us consider how to stir up one another to love and good works, not neglecting to meet together, as is the habit of some, but encouraging one another, and all the more as you see the Day drawing near.
These amazing ESSENTIAL oils are found best in tuna, salmon, sardines, and halibut, so try to eat them at least twice a week in this “preformed” way. If you don’t like fish, and want a different source, try chia seeds, hemp seed hearts, ground flax seeds or flax seed oil which can be added easily to salads. Your body must do a little more work to transfer it to the long chain fatty acid it needs, but still, it’s better than nothing. I mentioned the fish first because it contains the necessary EPA that has been proven in studies to help with reducing anxiety, depression, and boost our mood!
Although I cannot find a scripture that says fish boosts your mood, I do know Jesus ate, prepared, and served A LOT of fish. He called fisherman to serve Him, fed the five thousand spiritually starving people with it, and it was the breakfast he shared with his disciples after his death, burial and resurrection (John 21).
Getting out of the house and doing something for someone else is an amazing biblical mood booster! When we are self-focused our mood is down or if overburdened with the care of a loved one, we may feel we are serving enough. But I ask you to just start small; this can be sending a card with a thoughtful note, or even simple text message. If you are particularly energetic, mow your neighbor’s lawn, or help someone load their car at the grocery store. God gives us PLENTY of opportunities to serve others; even if it is just a prayer.
1 Peter 4:9-10 “Show hospitality to one another without grumbling. As each has received a gift, use it to serve one another, as good stewards of God’s varied grace:
I hope these 10 Ways to Biblically Boost Your Mood Help you this week!
References:
https://pubmed.ncbi.nlm.nih.gov/12480364/ Lambert GW, Reid C, Kaye DM, Jennings GL, Esler MD. Effect of sunlight and season on serotonin turnover in the brain. Lancet. 2002 Dec 7;360(9348):1840-2. doi: 10.1016/s0140-6736(02)11737-5. PMID: 12480
My friend, if you want some simple ways to increase your ability to fight off infection look no further. Today, I am sharing 10 Easy Ways to strengthen your immune system naturally. Claude Bernard, the father of physiology said,
Diseases hover all around us, their seed scattered in the wind
but they do not settle in the terrain unless the terrain
is ready to receive them.
Diseases are here to stay, and viruses mutate, as evidenced by over 100 variants of the flu. Your and my best defenses are given by God above, and mindfully incorporating them into our daily routines will strengthen our immune systems naturally. Here are my top 10.
“And God said, “Let there be light,” and there was light. And God saw that the light was good (Gen. 1:3-4a). God’s presence and spoken word provided the light. Later, on the fourth day, He creates the greater light to rule the day and separates the light from the darkness (Gen. 1:16-19). Ruling the day with massive energy production, the sun is busy controlling wind and weather. It also provides life and growth to plants, while synthesizing vitamin D in the human skin.
Although Ultraviolet Rays (UVR) from the sun often get a bad rap. The danger of UVR only accounts for 0.1% of the total global burden of disease, whereas not getting enough sunlight daily accounts for 3.3 billion debilitating diseases (1). For instance, melanoma is often found to be dangerous to light skinned people who need protection from EXCESS sunlight, not ALL sunlight.
“Over 1,000 different genes governing every tissue in the body are now thought to be regulated by vitamin D3 including calcium metabolism, neuromuscular, and immune system functioning”
Meade, 2008
The amount of sunlight you need depends on your skin type. Light skinned people can receive approximately 50,000 IU’s with just a half and hour in the sun. Tanned and darker skinned people may receive anywhere form 8,000 -30,000 IU’s.
God has provided us beautiful provision for our immune systems with this great light. So, I pray you make time today for a little sunshine. It may be obtained on your lunch break or sitting on the front porch for 3o minutes. Letting children play and setting the timer on a phone for 30 minutes before showering them, or yourself, with sunscreen is helpful too. It will do you and the little ones a world of good.
“The earth brought forth vegetation, plants yielding seed according to their own kinds, and trees bearing fruit in which is their seed, each according to its kind. And God saw that it was good (Gen 1:12). Our Father, God, is such a fine designer, before he creates humankind he prepares for their provision. Scientists are discovering the power of fruits, vegetables, herbs and spices in the form of antioxidants. Polyphenols, flavonoids, carotenoids, are just a few examples of properties in plants that combat oxidative stress on human cells. Therefore, creating anti-oxidants to help us fight damage to cells.
Over the past fifty to sixty years scientists have discovered thousands of beneficial antioxidants in plants to ward off disease, repair cells, and help the body function more effectively. Moreover, they contain sufficient amounts of fiber to nourish the gut and help move waste products of metabolism out of the body. God’s plan in the garden is still good today.
Not only do fresh herbs and spices add delicious flavor to our daily intake, they also provide a profound ability to strengthen the immune system. Rosemary, sage, oregano, parsley, and mint are just a few herbs supplying anticancer, antiviral, and anti-inflammatory power to the cells (1).
Many herbs are easy to grow perennials that can be added to backyard gardens or patio containers for year round enjoyment. Herbs are also helpful in teaching children to appreciate tastes other than sweet! Tangy, savory, and bitter flavors are good to incorporate early in life to train the taste buds for healing benefits of herbs.
Although, restoring the gut biome may sound like a foreign task, it is essential to the bodies ability to fight disease. The intestines or our “gut”, is responsible for nutrient absorption and establishing a barrier to harmful macromolecules. It is also home to billions of good and bad bacteria. Long-term use of antibiotics kill good bacteria in the gut and allow the harmful bacteria and fungus to grow. Sugar also altars gut biome in a negative way by enhancing the growth of pathogenic bacteria in the gut (I’ll discuss it’s effect on immunity more in # 6).
Restoring gut biome starts with reducing sugar and artificial sweetener consumption. Artificial sweeteners, like sucralose (Splenda) destroy the good bacteria in the gut and damages the replication of others. On the other hand, excess sugar feeds harmful bacteria. Adding fermented foods like sauerkraut, kombucha, kimchi, kefir, and unsweetened yogurt feed the good gut bacteria and allow more to grow.
Regular exercise, such as consistent walking, biking, hiking or swimming for 30 minutes every day has a positive impact on the immune system. It increases blood flow, conditions skeletal muscles and the heart, improves endorphins that regulate hormone function, and enhances cell function. Neutrophils, helper T cells and B cells are maintained through physical activity (2).
Solomon says, “Anxiety in a man’s heart weighs him down, but a good word makes him glad.” (Proverbs 12:25). The repeated stress response we are given by God to flee danger or fight in our defense is constantly triggered through daily stressors. Moreover, the hormones that regulate this response are overstimulated in areas of our lives that are not life threatening. Excess worry over finances, health, relationships, our self-worth, abilities or lack thereof, create tension and steal our joy.
Truly trusting in God and the promises in His word will help us navigate undo or imagined crisis that we struggle to overcome. Although short-term stress is good for stimulating our immune system, long-term stress contributes to excess inflammation and reduces cytokine response and T-cell function over time (5).
Humble yourselves, therefore, under the mighty hand of God
so that at the proper time he may exalt you, casting all your anxieties on him, because he cares for you.1 Peter 5:6-8 ESV – Humble yourselves, therefore, under the – Bible Gateway
A beautiful thing God designed to restore our bodies while we sleep is something scientists call autophagy. A process that involves the metabolic function of our cells to clean up the debris and dead cells, while restoring and repairing cell walls. Our bodies are doing more work during the night than when we are awake. That is why it is so important to get a good night of uninterrupted sleep.
A few ways to do this are praying before bed and meditating on God’s Word, turning off the television, disabling Wi-fi beside our bed on our phones, and cutting out caffeine six hours before going to bed.
Proverbs says it’s not good to eat too much honey and a man (or woman for that matter) who lacks self-control is like a city is like a city broken into and left without walls! Eating too many sweets is becoming a huge health hazard all around. If manufacturers put it in our cereal, breakfast bars, snacks, ketch-up, salad dressings, sauces, stews and even chips—how are we supposed to limit harmful intakes of less than 10% for ourselves and our children?
We can’t, unless we stop eating highly processed food. The preservatives are designed to keep food on the shelves, but NOT help you fight infection. The body has to work overtime to process all of the chemicals added to our food!
According to medical sources, a high sugar diet is also linked to reduced white blood cell function which affects our ability to fight viruses, bacteria and pneumonia. Some sources report this high sugar intake reduces the WBC by 40% (4). Limiting the craving for sugary beverages can be done by consuming fresh fruit high in vitamin C that helps build the immune system and fight infection.
We can even substitute Kool-Aid with 100% fruit juice. However, without its valuable fiber fruit is just as high in fructose as a soda. So, the amount of sugar can be reduced, and the volume doubled by mixing it with equal parts of water. Kids and adults will adjust their taste buds as they are offered this substitute repeatedly.
So, load up the fridge with fresh strawberries, cantaloupe, kiwi, and oranges today for slow edible grazing throughout the day to strengthen your immune system!
I know this is a no-brainer, but seriously people are still sucked into this really damaging habit. Especially since smoking and other tobacco products help people cope with stress. Although its addictive pattern is a stronghold for many, God gives us the power through the Holy Spirit to send this addiction away.
Physically, smoking destroys the cilia in the airway that helps cough up dust trapped in the mucous. Sublingually, the chemicals and toxins placed on the plants as they grow are absorbed into the body. Not only do damaging carcinogens enter the lungs and mucous membranes and damage cells, but viruses and bacteria entering the lungs are given opportunity to grow and spread. Stopping today can kickstart God’s beautifully designed plan to strengthen your immune system.
Excessive alcohol on the other hand, depletes the body of necessary B vitamins like thiamine and folate. Over time, this depletion affects the ability of the immune system to fight infection. The standard recommendation of intake is one drink for women (12 oz beer or 6oz of wine) and two for men to prevent adverse effects of Chronic Disease.
I hope these 10 easy steps to naturally strengthen your immune system has been helpful for you today! For more ideas to boost fruits, vegetables, and fresh herbs into your daily routine visit The Garden
References:
Benefits of Sunlight: A Bright Spot for Human Health (nih.gov)
Mead M. N. (2008). Benefits of sunlight: a bright spot for human health. Environmental health perspectives, 116(4), A160–A167. https://doi.org/10.1289/ehp.116-a160
Antioxidant Activity of Spices and Their Impact on Human Health: A Review (nih.gov)
Yashin, A., Yashin, Y., Xia, X., & Nemzer, B. (2017). Antioxidant Activity of Spices and Their Impact on Human Health: A Review. Antioxidants (Basel, Switzerland), 6(3), 70. https://doi.org/10.3390/antiox6030070
Physical Activity and Diet Shape the Immune System during Aging (nih.gov)
Weyh, C., Krüger, K., & Strasser, B. (2020). Physical Activity and Diet Shape the Immune System during Aging. Nutrients, 12(3), 622. https://doi.org/10.3390/nu12030622
Harmful Effects of Excess Sugar | Ask Dr Sears
Effects of stress on immune function: the good, the bad, and the beautiful – PubMed (nih.gov)
Dhabhar FS. Effects of stress on immune function: the good, the bad, and the beautiful. Immunol Res. 2014 May;58(2-3):193-210. doi: 10.1007/s12026-014-8517-0. PMID: 24798553
The zucchini is coming on fast with this lovely warm summer! I anticipate the growth when I see those beautiful orange blooms! Believe it or not, the broccoli is still producing smaller heads that want to sprout upward and bloom to produce seed. If I don’t catch them in time, they will flower within a day!
The clear picture of provision and bountiful urgency to reproduce themselves never ceases to amaze me in God’s glorious garden. As the rain continues its steady flow outside the window, I think about how faithful God is to provide.
Ask rain from the Lord in the season of the spring rain, from the Lord who makes the storm clouds, and he will give them showers of rain, to everyone the vegetation in the field.
Zechariah 10:1Zechariah 10:1-3 ESV – The Restoration for Judah and Israel – Bible Gateway
Even if you don’t grow a garden, the delicious broccoli and zucchini are available to you at your local grocery store or farmer’s market. So enjoy the vegetation God places in season and use the freshly picked vegetables and rotisserie chicken from the store to make this delicious Sweet & Spicy Chicken Zucchini Quinoa Bowl.
1. Prepare one Cup of Quinoa according to package directions add 1 tsp. onion powder.
2. Cut up your broccoli, zucchini, and onion and sauté in one tablespoon of EVOO in a skillet until just tender. Add 1 tsp. onion powder.
3. in a separate bowl, whisk 1 tablespoon of olive oil, Samba chili sauce, and the coconut aminos. Pull apart the rotisserie chicken and toss it in the chili sauce and set aside until the vegetables are tender.
4. When your quinoa is ready, layer it on the bottom, place your mixed veggies over that, then add the chicken. It is so good!
***I don't add salt to this dish because of the sodium in the rotisserie chicken and the coconut aminos.***
Sometimes, I think I should just call this, “My Simple Life” Blog. I don’t think I ever make anything difficult. This red quinoa & garam masala cod fish takes 30 minutes, max. And if you prepare your Quinoa ahead of time like I do, it’s even less time than that, maybe 15 min.
Aren’t you glad there are so many delicious and easy to prepare meals available that only take a few minutes?
I love that!
I also love, that cod fish provides a good source of vitamins C, E, and B 12. As well as minerals magnesium and potassium. But best of all, cod fish has the heart healthy, joint lubricating, anti-inflammatory benefit of Omega 3. You can check out more facts about Cod all over the web, but I’m a little partial to Organic Facts.
The creamy sauce that goes well with this healthy fish is pretty tasty too!
A combination of 2 tablespoons Full Fat Greek Yogurt and 1 Teaspoon Sabal Oelek chili sauce… it’s delicious!
I hope you like this Quinoa & Garam Masala Cod fish as much as we do!
Prepare Quinoa according to package directions with the No salt spice blend. (I like to prepare a whole pan on preparation day and use from that)
Prepare fish. Toss with the garam masala spice. Then cook according to your preference. Some people use their Air Fryer (that would be nice and quick) I just sauté mine in EVOO for 10 min and it's done. If I have my oven on for something else, then I bake it at 400 for 15-18 min.
I use 1 Tablespoon of Full Fat Yogurt with a teaspoon of Sambal Chilies for a fish dipping sauce.
Serve the fish on a bed of Quinoa and the tossed salad greens with homemade dressing.
Remember, What God put in the garden…and the ocean… is good!
While you’re here, check out these Tortilla Recipes!
Sweet potato and steak wraps are one of those easy to prepare meals that keep you full for hours! I like ideas that make my work week a little less hectic. I’m guessing maybe you do too. Hopefully, these tasty wraps will help you out too.
Therefore, I’m a big fan of cooking the bulk of my meals on one day, then portioning them throughout the week in various ways. I call the one day of cooking my preparation day. The Israelites observed a preparation day when getting ready for their Sabbath rest.
Although, we New Testament believers honor the Lord’s Day instead, we too need that rest day! A day to just rest in Jesus and thank Him for all he does for us.
Jesus says, “Come to me all who labor and are heavy laden, and I will give you rest. Take my yoke upon you, and learn from me, for I am gentle and lowly in heart, and you will find rest for your souls.
Mathew 11:28-29
So, while these Sweet Potato & Steak wraps feed my belly well, I need something a little deeper to feed my soul. God’s word meets that need. I pray He meets you on the page as well and fills your soul as well!
Bake your potatoes for one hour at 375. ( I do this on my prep day). Sauté your steak to your desired doneness. Set aside to rest, then slice very thin. Prepare your wraps by placing a tablespoon of dressing on the bottom, loading with mixed greens, then your sliced steak and sliced potatoes. Yum!
Delicious Tortilla recipes to use for your wraps throughout the week can be found HereTortillas 3 Ways:
So, enjoy this iron and protein rich wrap and learn more about the benefits of Beef!
The kale is coming along nicely in this fall garden spot and new recipes are coming with it. I know many people don’t like kale, but you really can’t taste it much in these three breakfast/brunch style dishes. Besides, just check out the benefits God provides in this superfood!
Kale is high in potassium. A 3rd of a cup provides 385mg, and new research says it is safe for people with chronic kidney disease. According to the USDA, kale provides a wonderful supply of the recommended daily amounts of vitamin C (130%), vitamin A (25%), and Calcium (20%).
God also placed amazing antioxidants in this beautiful plant! Studies show kaempferol, present in kale, has anti-inflammatory, anti-neoplastic, cardio and neuroprotective properties. (1). He also provides quercetin, a flavonoid that provides oxidation protection for low density lipoproteins, decreases platelet aggregation, and relaxes vascular smooth muscles. All of which, is good news for those of us looking for heart protection.
The Lord is good to all,
and his mercy is over all that he has made.Psalm 145:8-10 ESV – The LORD is gracious and merciful, slow – Bible Gateway
The best part of this super food is it can be incorporated in our weekly meal prep. Plus, it grows easily in backyard gardens to be enjoyed most of the year.
One way I love to use kale is in a kale salad, with apples and beets. I then top it with apple cider vinegar and olive oil dressing. Other ways I like to use it, is in an omelet, muffins, or quiche.
I hope you enjoy these dishes as much as I do.
1-2 Cups Chopped Fresh Kale
1/4 Cup Fresh Onion
4 Large Cage Free Eggs
1 Tbs Olive Oil
2 Adelle’s Chicken Apple Sausage (No nitrates!)
1 Tsp Shredded Romano Cheese
1 Tsp Fresh Lemon balm
Sauté the onion in the olive oil, add the chicken apple sausage chopped into small squares. Add the chopped kale until just wilted. Beat the eggs in a cup add some milk or almond milk. Move the meat/vegetable mixture to the side of the skillet. Add the eggs to the skillet and cover with a lid. When the egg looks cooked through, scatter the meat/vegetable mixture over it and fold into two omelets. Top with fresh chopped lemon balm or herb of your choice and a little shaved Romano. So delicious!
Sauté 1 tablespoon of onion, 1/2 cup chopped mushrooms, and 1 chopped Adel’s Chicken Apple sausage link in a skillet and cook until mushrooms are tender. Add 1 cup of fresh or frozen chopped kale. Divide the mixture into 6 muffin tins. Place 6 eggs into a blender and blend with 2 ounces of almond milk, salt, pepper, a sprig of fresh rosemary and 3 chopped basil leaves. Pour mixture over vegetables and bake at 350 degrees for 20 minutes.
Separate the meat/vegetable mixture into 6 muffin tins, cover with egg mixture and bake at 350 until eggs are done, about 15-20 minutes. Top with fresh herbs and shaved Romano.
Gluten free, Paleo approved (depending on your milk and cheese choices) and low carb.
Sauté 1/2 cup onion, 1 clove of minced garlic, and 6 button mushrooms until tender. Add 1 chopped, nitrate and nitrite free apple sausage link, and 2 cups of fresh chopped or frozen kale in a skillet with 1 tablespoon of ghee or olive oil, until tender. Add 2 cups of cooked Quinoa. Set aside. Mix 6-8 eggs in a blender with 2 ounces almond milk, fresh herbs, a pinch of salt and pepper. Pour over vegetable and quinoa mixture and cook 1-2 minutes.
Making sure your skillet is oven safe, transfer it to the oven to bake at 350 for about 10-15 minutes or until eggs are done.
References:
Crocetto F, di Zazzo E, Buonerba C, Aveta A, Pandolfo SD, Barone B, Trama F, Caputo VF, Scafuri L, Ferro M, Cosimato V, Fusco F, Imbimbo C, Di Lorenzo G. Kaempferol, Myricetin and Fisetin in Prostate and Bladder Cancer: A Systematic Review of the Literature. Nutrients. 2021 Oct 23;13(11):3750. doi: 10.3390/nu13113750. PMID: 34836005; PMCID: PMC8621729.
