Quinoa & Chia Breakfast Bowl

When I see this quinoa & chia breakfast bowl in the morning and think about how many times I settled for cereal in the past, I just cringe. Really? Where was this energy packed breakfast when I was chasing my little girls around the yard? I did a class for my church a few years ago on Eating from God’s Garden and showed them this recipe alongside a glazed doughnut…

Needless to say, they were impressed with amount of goodness in this bowl compared to the doughnut.

There is no comparison with breakfast as far as macronutrients, or taste for that matter. Not only that, this doughnut does not fill us up! God’s wisdom in the garden in unparalleled.

“Wisdom reposes in the heart of the discerning and even among fools she lets herself be known.

” Proverbs 14:33

Although man’s pride continues to steer him away from God’s wisdom towards man made pleasures, God continues to let himself be known. The good news is we can start our day building wisdom in God’s word and from His garden. This simple quinoa & chia breakfast bowl is loaded with protein, fiber, whole grains, natural sweetness, omega 3 fat. As well as vitamins and minerals. All necessary for brain health and building wisdom!

On top of being nutrient packed, do you see all the seeds in this fruit? They are ready and waiting to propagate into the next generation. With just a little backyard space we can save the seeds from our next Kiwi and strawberries and grow them. All we have to do is rinse them well, place on a paper towel and dry them out at room temperature for about two weeks. Then plant them in some fertile soil and see if they grow. (The non-GMO seeds anyway 😔).

More importantly, as we age and face chronic disease, feeding our cells becomes necessary to function. The choices containing macronutrients to increase function begin to outweigh desire for sugar saturated “non-food” items. Also with just a little preparation we can enjoy new habits and convenience that provide cell building energy, without losing flavor.

Furthermore, our desire to use our hands without pain, open jars, and do crafts with our children and grandchildren doesn’t wan. It is something we need to thrive. We can continue to do these things with a little help from God’s garden.

Because we know… What God puts in the garden is good!


Quinoa & Chia Breakfast Bowl

  • 1/2 Cup Precooked Quinoa
  • 1/2 Cup Full Fat, Unsweetened Yogurt
  • 1 Teaspoon Chia Seeds
  • 1 Tablespoon Chopped Walnuts
  • 1 Sliced Kiwi
  • 3 Sliced Strawberries
  • 1 Teaspoon Raw Honey

  1. Precook Quinoa according to package directions on your preparation day ( I cook one or two cups ahead of time and refrigerate to use throughout the week in various recipes). Place in a bowl the quinoa and chia seeds add the honey (optional) and stir well. Then add the Greek yogurt. I prepare this the night before and place in 1 cup plastic holders. The next morning, I get them out and place my fresh fruit on top. Kiwi, blueberries, strawberries, whatever your favorite is. Then I top them with the walnuts.


Have a blessed week!

Check out this yummy vegetable soup too!



Sweet Potato & Steak Wraps

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!


Sweet Potato & Steak Wraps

  • Cast Iron Skillet or Grill
  • 2 Lean Steaks ((I had Ribeye on hand and trimmed the fat))
  • 4 Cups Mixed Green Salad
  • 1/4 Cup Ranch Dressing
  • 8 Tortilla Shells
  • 2 Baked Sweet Potatoes

  1. 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!



Jalapeño Chicken & Butternut Squash Enchilada

“We give thanks to you, O God; we give thanks, for your name is near.
We recount your wondrous deeds.”
Psalm 75:1
We have so much to be thankful for! How many countries have fully loaded produce sections with everything we need for our harvest feasts? None like our country. In light of that reality, I love having a special day dedicated to giving credit where credit is due!
Credit to our mighty God, who provides everything we need in addition to more, for helping other countries. Although, “In God we trust”, may be our nation’s motto, it’s not just a motto. Scripture is clear:
“For what great nation is there that has a god so near to it as the Lord our God is to us, whenever we call upon Him?
Deuteronomy 4:7

 

“Blessed is the nation whose God is the Lord, the people whom he has chosen as his heritage!
Psalm 33:12
With all these blessings and our God ever present to hear our call to Him, we can express our thanks every day. I am especially thankful to Him for friends, family and patients I’ve met over the years. It is a privilege and joy to revamp favorite recipes to help them stay on a healthier eating plan. Moreover,  without losing the flavors they love!
With that in mind, I’d like to introduce to you an enchilada dish removed of all it’s highly processed cheese and cream! Although it does have some cheese, it’s not the 2 cups you find in most enchilada recipes.

[wds id=”2″]

 

You might ask, “Why is cheese a problem?”
Cheese is one of those preservative  and salt laden items that cause the blood to be more acidic. The more acidic our blood, the more inflammation we have in our joints, our blood vessels, and our gastrointestinal tract. Not good. Since, that means more pain, artery clogging, and mental fogginess.
Moreover, using your own fresh tortillas bring added flavor and nutrients to this dish! Recipes for making your own tortilla shells are HERE.
Also, I’m also using leftover butternut squash soup to use as my “sauce” on these enchiladas, that recipe can be found HERE

Jalapeño Butternut Squash & Chicken Enchiladas

A healthier, tasty, alternative to preservative laden enchiladas can be made using homemade tortillas. Using leftover chicken breasts, butternut squash soup, and premade tortillas shells make this dish easy as well.

  • 6 Soft Tortilla Shells (See Recipe link above)
  • 2 Cups Butternut Squash Soup (See Recipe link above)
  • 2 Cooked and Shredded Chicken Breast
  • 1 15 oz. Can of Great Northern Beans
  • 1 4 oz. Can Jalapeño Peppers
  • 1/4 Cup Small Chopped Onion
  • 2 Cloves Minced Garlic
  • 1 Tsp Ground Cumin
  • 2 Ounces Cream Cheese
  • 1/4 Cup Monterrey Jack Cheese ((optional))

  1. Preheat oven to 350 degrees.

Drain and place the beans in a small mixing bowl and mash with a fork. Add the shredded chicken, cumin, onion, jalapeños, minced garlic, and cream cheese. Combine all ingredients well and set aside.

Take a 1/4 of cup of the butternut squash soup and spread onto the bottom of an 8 x 8 square pan. Take a tortilla shell and place a couple of tablespoons of the chicken filling onto the center, then roll and place into baking dish. Repeat this process until all the filling is gone and the pan is full.

Cover the rolled enchiladas with the remaining soup and cover with the shredded Monterrey jack cheese. Bake for 30 minutes then serve.

 

So, I hope you enjoy this belly filling chicken enchilada remake with butternut squash and jalapeños! It’s loaded with antioxidants, fiber, protein, and best of all…flavor!

 

 

 



Give Thanks for Mexican Butternut Squash Wraps

Oh give thanks to the Lord; call upon his name; make known his deeds among the peoples!

1 Chronicles 16:8

I give thanks to the Lord for another day to enjoy His goodness! The goodness from this winter squash harvest will last several months stored properly in a cool dry place. We’ll begin with using some left over butternut squash soup to begin making delicious wraps.

Butternut squash wraps can replace any tomato based salsa for people who have chronic reflux disease. Or if they are avoiding nightshade plants.

However, anyone can enjoy these easy squash wraps! Especially if they are having a craving for Mexican food.

Click HERE for Butternut Squash Soup recipe

You’ll also need some Tortilla Shells–Click HERE for recipes!


Mexican Butternut Squash Wraps

  • 1 lb Lean Ground Beef (Chicken or Turkey)
  • 1 small onion
  • 2 cloves garlic
  • 4 Cups Fresh Mixed Greens
  • 4 Small Tortilla Shells
  • 1 Cup Leftover Butternut Squash Soup
  • 1 Teaspoon Each coriander, chili powder, paprika
  • 1/2 Cup Monterrey Jack Cheese

  1. Sauté the ground meat with chopped onion, minced garlic and spices. Prepare tortilla shells (heat if necessary in microwave 10 seconds) Spread 1-2 tablespoons of the warmed butternut squash soup on a shell, place 2 tablespoons of the meat mixture over that, then top with a sprinkle of cheese and a cup of greens. Enjoy!

Main Course
butternut squash, wraps


Enjoy these wraps today! And don’t hesitate to call upon the name of our Lord, He loves you so much!

Why are Nightshades a Problem for some people? Nightshades are thought to contribute to inflammation and chronic gastrointestinal permeability. This can result in reflux disease (GERD) in some people. The enzyme solanine is a natural pesticide found in these plants to protect them from disease. This substance may cause inflammation when consumed and contribute to arthritis pain, inflamed blood vessels, and irritates the lining of the gastrointestinal tract. There are no clinical studies on people to support this claim, however some medical personnel are advising patients to try removing them from the diet for a period of time to determine if there is relief of symptoms.

Follow this fibromyalgia link for more information: Fibromyalgia Resources



Simply Delicious Summer Squash

Oh, the depth of the riches and wisdom and knowledge of God! How unsearchable are his judgments and how inscrutable his ways!
Romans 11:33

I’m glad I don’t have to try and search the wisdom and knowledge of God, it is at my fingertips in His Word. Moreover, it’s comforting to know someone is aware and can handle all the chaos, heartache and pain taking place in our country today. His depth and riches are beyond my comprehension. Yet, I want to be more like Him in his capacity to love, encourage, and empower His people.

We may think He is too big or too busy to think of us little nobodies, but scripture tells us He numbers the hairs on our head. He accounts for and names the stars in the sky. Furthermore, He knows where the birds will lay their head. Evidence He does care about the simple things too!

A starting point for all of us……..simple things.

Simply Delicious Summer Squash

  • 1 Summer Squash
  • 1 Zucchini
  • 2 Boneless, Skinless, Chicken Breast
  • 1 Small Onion Chopped
  • 1 Teaspoon Oregano
  • 1/2 Teaspoon Chili Powder
  • 1/2 Teaspoon Onion Powder
  • 1/2 Teaspoon Paprika
  • 1/2 Teaspoon Pepper
  • 2 Tablespoons Organic Olive Oil
  • 1 Cup precooked Quinoa

Heat skillet to low med setting. Combine all spies in a bowl or small dish. Prepare chicken on a cutting board, sprinkle half of the spices on the chicken, cut into strips. Place oil in heated skillet, then add seasoned chicken, cook until done, about 5-6 minutes. Push to the side of the skillet. Meanwhile thin slice the vegetables on a different cutting board and sprinkle with remaining spices, Sauté’ until just tender, about 5-6 minutes. Serve over precooked quinoa.

I can take comfort in the Devine design of yellow, orange, and green displayed in my squash and carrots. I need stamina, endurance, and strength to be productive. The essential antioxidants in this dish meet those needs, while they also fight inflammation and cancer. Knowing the taste buds won’t be disappointed make this dish an easy choice.

People like me prefer the simple things in life! Simple recipes, preparation, and ingredients that cook quickly and provide satiety. So, I can do the work He has called me to do. This meal will assist in providing the necessary nutritional requirements to keep you going in your work too!

So feed your body and feed you soul because what’s in the garden is good!

Leave me a comment, let me know how you like it!



Welcome

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

God never fails to give us a passion for something…….

He works in us and through us to help His people….. My passion is to learn! I love God, His wonderful word and His wonderful provision in the garden.

I want to combine the last 20 years of continuing education classes and on line nutrition classes with 25years of nursing adults to bring you encouragement, hope, fun, and healthy recipes to build an sustain these temporary bodies that serve our Lord.

So, feel free to look around! There are devotions, bible studies, and easy recipes to explore!



Easy Tortillas –3 Ways

Learning to make tortillas was the best time investment I ever made. When I’m really hungry and don’t have the patience to wait on a meal, I can grab a tortilla, fill it with spring greens, add a splash of onion powder, and drizzle some plain yogurt over it for a filling snack!

This good deal of yumminess is all I need to tide me over until supper is ready!

When I make these as part of my weekly routine, life just flows better.

There is also something about making my own bread that gives me a sense of satisfaction and accomplishment.

Although, this simple item provides consistent fulfillment, I know in my heart, it is temporary. Just as the appetite it fills is temporary.

True peace comes with knowing eternal contentment, something that is beyond a piece of bread, but not beyond Jesus.

After all, he is the bread of life.

It’s just as soothing to my soul as a tortilla is to my hungry belly.

Jesus said to them, “I am the bread of life; whoever comes to me shall not hunger, and whoever believes in me shall never thirst.” John 6:35

Easy Tortillas –3 Ways

My favorite three recipes for tortillas are gluten free, spinach, and quinoa!

It’s fun to play and experiment with the different ways to bring more fiber, protein, and taste to the average tortilla. Here are three ways I like to try:


Gluten Free Tortillas

  • 1 Cup Almond Flour
  • 1 Cup Arrowroot Flour
  • 1 Tsp Xanthum Gum
  • 1/2 Tsp Salt
  • 1/2 Cup Warm Water
  • 2 Tbsp Extra Virgin Olive Oil

  1. Combine dry ingredients in a bowl. Add Water and oil, stir until combined. Set aside for 5-10 minutes Heat, ungreased skillet on low 3 heat. Make eight small dough balls.

    Roll out each on a slightly floured surface until very thin, Place on hot skillet, cook each side 30-40 seconds each. Do not leave unattended, you'll have crackers instead of flexible tortillas.

    Let cool on a plate. Store in a zip lock bag in the refrigerator until ready to use. They are good for up to two weeks in the fridge.


SPINACH TORTILLAS

  • 3 Cups Org. Unbleached Flour
  • 6 Ounces Fresh Spinach
  • 1 Tsp Salt
  • 3/4 Cup Hot Water
  • 1/4 Cup Organic Extra Virgin Olive oil


Place the 3/4 cup water in a measuring cup with the fresh spinach. Microwave 1 minute. Puree in a blender and set aside.

Mix dry ingredients then add oil and pureed spinach and knead until

well blended. Separate into 12 balls.

Heat an ungreased skillet, roll flat each ball and heat each side 30-40 seconds. each side. Don’t overcook.

Place on a plate to cool then store in large freezer bag for 1 week. When ready to use, place a tortilla in the microwave 10-12 seconds to soften.

CHIA/QUINOA TORTILLAS

  • 2 Cups Organic Flour
  • 3/4 Cup Precooked Quinoa
  • 2 Tbsp. Chia Seeds
  • 1 Tsp. Salt
  • 3/4 Cup Hot Water
  • 1/3 Cup Organic Olive Oil

Combine dry ingredients in a bowl. (Flour, quinoa, salt) whisk together. Add chia seeds to water and heat in the microwave 45 seconds.

Incorporate olive oil into flour mixture until it looks like course cornmeal. Add the warm water and blend well. (If you need to add a couple of tablespoons flour, go ahead. This depends on the moistness of the quinoa. Knead and form into balls. Roll out very thin on a floured surface. Cook in heated, ungreased skillet. 30-40 seconds each side. Set aside on a plate to cool. Store in a zip lock bag in the fridge until ready to use.

Substitutes you can use:

You can substitute flax seed meal for the chia seeds above/ 1 cup of buckwheat in place of one of the cups of regular flour—both provide more protein and fiber.

I hope you enjoy making theses tortillas!

Check out these 10 Easy Tortilla Meal Ideas, too!

Let me know how you make your favorite variety.



Kale and Apple Sausage 3 Ways!

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 Benefits

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

Incorporating Kale in Easy Meal Preparation

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.

kale omelet
Kale Omelet

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!

Kale and Apple Sausage Muffins

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.

Kale quiche
Kale & Apple Sausage Quiche

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.



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