Dye-Free Red Velvet Cake Roll

Dye-free red velvet cake roll may sound a little difficult, but it’s doable with beets. Avoiding harmful red dyes is always a plus when looking for optimal ways to enhance our health. Plus beets are from the garden, and we know what’s in the garden is good! Although, many people are reluctant to give beets a try, they will find they add a wonderful moistness to this cake roll.

Yes! Chopped cooked beets pureed into dark red deliciousness is a wonderful substitute for a dye free red velvet cake roll. Since it’s paired with allspice and cocoa, the spices mask any taste of beets. In fact, it’s so good, I hope we never use red dye again.

Benefits of a Dye-free Red Velvet Cake Roll

Beets are low in calories, a good source of fiber, and rich in heart healthy betaine and folate. Both of which decrease homocysteine levels in the blood and reduce inflammation. They are also a good source of potassium and magnesium, minerals necessary for vital blood pumping functions. You can read more about the benefits of beets here.

Not only will the health benefits be present, but this cake roll is also adds beautiful variation to Christmas dessert offerings. Not only do we need appealing options to choose from for our celebrations, we need ones that help us stay on track with healthier eating.

But, there’s more good news, the dye-free red velvet cake roll can also be prepared gluten free. I hope you enjoy this recipe as you prepare your home and hearts for the spirit of the season. I am comforted daily in the hopeful story of redemption and salvation offered from Christ the Messiah in the Christmas story.


Dye-Free Red Velvet Cake Roll

Chopped cooked beets pureed into dark red deliciousness is a wonderful substitute for red velvet cake roll.

  • 3 small Whole beets, washed, peeled and chopped
  • 1/2 Cup Organic Sugar
  • 3 Large Cage Free Eggs
  • 1 scoop Pure Stevia or Monk fruit (This is less than 1/8 tsp)
  • 1/2 Teaspoon Cocoa Powder
  • 1/4 Teaspoon Allspice ground
  • 1/4 Teaspoon Cloves ground
  • 1/4 Teaspoon Cinnamon ground
  • 1 Teaspoon Baking Powder
  • 3/4 Cup Organic Unbleached Flour (**See gluten free alternative below*)
  • 1/4 Cup Powdered Sugar

  1. 1, Place the chopped beets in a pan with 1 1/2 cups water and bring to a boil, let simmer until tender and preheat oven to 375 degrees.

    2. When cool puree them well with a blender.

    3. Place 1/2 cup of the beet puree into a mixing bowl, add the eggs and beat well.

    4. In a separate small bowl mix the sugar and the stevia or monk fruit. Add the spices and combine with the beet mixture.

    5. Add the flour and baking powder, blending well.

    6. Butter a 9×13 cookie sheet and cover with parchment paper, butter it also. Place prepared batter onto cookie sheet and bake 10 minutes. When done, carefully place a dish towel covered with powdered sugar onto a flat surface. Carefully turn the cake onto the towel and remove the parchment paper. Using the towel gently roll the cake into a firm roll and place in the freezer for 15 minutes.

    7. While your cake is cooling. Mix 1 8oz package of room temperature cream cheese with 1/4 cup maple syrup and blend well. set aside until cake is ready.

    8. When the cake is cooled, gently unroll and place cream cheese filling onto inside of cake roll. Roll into a log, and sprinkle with powdered sugar. Refrigerate until ready to serve.

  2. If you want to make this gluten free, just leave out the flour and mix together 1/2 cup almond flour and 1/2 cup arrowroot flour with 1 teaspoon xanthium gum.

Dessert


Have a blessed Christmas!

If you’re looking for fun Christmas things to do you can follow the link to Fun Christmas Ornaments on this site. As well as inspiration for holiday peace through the story of Christ in The Way of Peace on this site.

I hope you enjoy the site, I look forward to serving you and reading your comments.



Chocolate Pumpkin Protein Doughnuts

It’s crazy when you really don’t like protein powder because you think of all the things you might make with it, like protein packed chocolate pumpkin doughnuts!

I know it doesn’t sound good, but it really is. The pumpkin puree makes them moist and adds just the right amount of liquid, while the oats balance out the protein powder. And guess what?

They are gluten free, and low sugar, too! Just 1 tsp per doughnut! Full disclosure, I used Bake Believe dark chocolate (which does have 3 grams of xylitol, which I’m not crazy about, but in smaller amounts divided among 12 doughnuts, it will pass for an occasional treat).

There are several picky eaters in mind as I write this. I can’t remember ever making doughnuts in the past and truthfully, I just used my muffin recipe for theses and put them in a doughnut pan.

The chemical free stainless-steel doughnut pan came in handy just for this purpose!

Maybe you and I can use it as a guiltless treat for the kiddos when they want something chocolatey and decadent.

They are also hubby and neighbor, Kathleen, approved, so I hope you like them too!

Chocolate Pumpkin Protein Doughnuts

Chocolate Pumpkin Protein Doughnuts Benefits

This early morning treat will provide at least 6 grams of protein per doughnut and only a teaspoon and a half of sugar. Kiddos will also get magnesium and potassium with this choice, too.

Adequate protein in the morning keeps them full, helps their brains function better to retain information, and won’t get them hyped up with too much sugar.

It’s the simple things that bring a little delight, isn’t it?

Devotion

I like the thought of giving children something of substance to start their day. Letting them know they are loved by us and their Father in heaven gives them encouragement to face the hard days. Just like us they can get knocked down spiritually, but get right back up.

The Lord upholds them with His hand. We stumble every single day, but God is there with us so we don’t fall. I appreciate that sweet truth and embrace the real thing to delight in. . . God himself.

The Lord makes firm the steps of the one who delights in him; though he may stumble, he will not fall, for the Lord upholds him with his hand.
Psalm 37:23-34


Chocolate & Pumpkin Protein Doughnuts

  • 4 Scoops Orgain Chocolate Protein Powder
  • 1 Tbsp Cocoa Powder
  • 2 Eggs
  • 1/2 Tsp Salt
  • 1/2 Tsp Baking Powder
  • 2 ounces maple syrup
  • 1 Cup Pumpkin Puree
  • 1 Cup Ground oats
  • 1 tsp cinnamon

Chocolate Dipping Sauce

  • 1/2 Cup Dark Chocolate Chips
  • 2 tsp Coconut oil

  1. Preheat oven to 350 degress

  2. Place the protein powder in a large mixing bowl and add the ground oats and cinnamon, salt, and baking powder. Mix dry ingredients well.

  3. Add the eggs, pumpkin, and maple syrup to the dry ingredients

  4. Lightly grease the doughnut pan with oil

  5. Add the batter evenly and place in the oven to bake 20 to 25 minutes or until a toothpick comes out clean.

  6. Set aside to cool completely

Dipping the Doughnuts

  1. In a small bowl add the chocolate chips and melt in the microwave 40 seconds, stir until all the chips are melted then add the coconut oil,

  2. Dip each doughnut in the chocolate and set on parchment paper until all are dipped. Let set in the fridge for at least an hour. Enjoy!


I hope you enjoy an occasional doughnut after your fully packed, nutrient dense breakfast! If you find it good, please leave me a rating and check out the site for coaching services, health tips, and recipes!

Blessings,

Mysty

Simplifying Health Faithfully



Fresh-Milled Cottage Cheese Pancakes

What better way to increase protein and fiber than with Fresh-milled grains and cottage cheese pancakes! Yep, the latest craze is sweeping the nation and bursting with new ways to feed our families in a healthier way, and I LOVE it!

It’s clean whole food that is kid friendly and belly pleasing in an exciting way! I paired these pancakes with some Jones Chicken Sausage links, that are full of wholesome spices, and ZERO Msg, nitrates, or nitrites. . . enjoying a more power packed protein breakfast

This recipe makes 12 small pancakes which serves 4 people about 3 cakes giving them 9.5 grams of protein per serving. Added with the sausage links you have 10 more grams of protein. Fresh-milled grains are famous for retaining their abundance of B vitamins, so you’ll be doing your family a favor in that area. Plus, serving your favorite fresh fruit with this meal adds vitamin C, fiber, and more nutrients.

Don’t you love how God’s goodness in fresh-milled grains and His design for perfect forms of protein are available to us in our local grocery stores?! When we look beyond the physical presence of things to see our divine Designer and Provider, we can live grateful and productive lives!

Devotion

You visit the earth and water it;
    you greatly enrich it;
the river of God is full of water;
    you provide their grain,
    for so you have prepared it.
 You water its furrows abundantly,
    settling its ridges,
softening it with showers,
    and blessing its growth.
 You crown the year with your bounty;
    your wagon tracks overflow with abundance.
 The pastures of the wilderness overflow,
    the hills gird themselves with joy,
 the meadows clothe themselves with flocks,
    the valleys deck themselves with grain,
    they shout and sing together for joy.

Psalm 65 ESV – O God of Our Salvation – To the – Bible Gateway

God enriches the earth and fills it. He waters it in His timing, and it overflows. There is joy in embracing and consuming the items He provides! Nature is a glorious presentation of meadows and valleys decking themselves with abundance and shouting together for joy.

It reminds me of Jesus talking to his followers about not worrying. He says, “Consider the lilies, how they grow: they neither toil nor spin, yet I tell you, even Solomon in all his glory was not arrayed like one of these. But if God so clothes the grass, which is alive in the field today, and tomorrow is thrown into the oven, how much more will he clothe you, O you of little faith! And do not seek what you are to eat and what you are to drink, nor be worried.  For all the nations of the world seek after these things, and your Father knows that you need them.  Instead, seek his kingdom, and these things will be added to you. (Luke 12:27-31)

How much more will our joy be complete when we embrace His loving kindness, His provision, His powerful life altering Word moving and changing our lives for the better?

The physical and spiritual value of our faith is a worthy pursuit. I pray you find both joy and peace in them today!

Fresh-Milled Cottage Cheese Pancakes Recipe


Fresh-Milled Cottage Cheese Pancakes

  • 1 Cup Cottage cheese
  • 2 Eggs
  • 1 Tsp Vanilla
  • 1 Tsp Baking Powder (Aluminum free)
  • 1 Tsp Vanilla Stevia (Optional–can use nothing or maple syrup)
  • 2 Tbsp Whole Grain (Fresh Milled)

  1. Place the cottage cheese in a blender and add the eggs, vanilla, and sweetener.

  2. Once combined, add the baking powder and fresh milled grain.

  3. Let set about 5 to 10 minutes so the bran and germ soak up the liquid.

  4. Heat a skillet to low/medium. Place a tiny amount of the oil of your choice on the hot surface and add the batter a little a t time. Cook 1-2 minutes each side.

    Serve with maple syrup!


The great thing about these pancakes is the kids don’t know they are high protein, whole grain! They cook up like the thin pancakes they are used to! Another fun fact, they can made in batches and frozen for later use.

I hope you enjoy this fresh-milled cottage cheese pancake recipe and share it with your family and friends. If you are looking for a gluten-free version just substitute the fresh-milled flour with fresh ground flax and almond flour, or your favorite gluten free flour! I have some more ideas in this pancake post!

Have a great day!

Mysty

Simplify Health Faithfully!



Chia Flaxseed & Flour Tortillas

Ramping up flavor, fiber, and nutrition in your average tortilla never became so easy and delicious! Chia flaxseed flour tortillas will be a family favorite before you know it!

This very simple recipe is also meant to give you more bang for your buck. . .nutritionally speaking.

The best part is they are very simple to make!

Check out the full Chia Flaxseed & Flour Tortilla Recipe Here:


Chia Flaxseed & Flour Tortillas

  • 2 1/2 Cups Flour (Unbleached and organic)
  • 1/2 Cup Flaxseed (Ground)
  • 2 Tbsp Chia Seeds
  • 1 Tsp Salt
  • 1/4 Tsp Baking Powder
  • 1/4 Cup Organic Extra Virgin Olive Oil
  • 1 Cup Water

  1. Preheat skillet on the stove to a 3 or 4, low heat as you prepare your ingredients.

  2. In a bowl whisk the flour, ground flaxseed, salt, baking powder and chia seeds until well combined.

  3. Add the water and oil and mix until a soft dough forms. It it's still sticky lightly four the surface for rolling the dough rounds.

  4. Pinch off about a 2 inch ball of dough and roll it out on the counter until thin.

  5. Place the round on the dry skillet and watch closely, it will cook on each side about 30 seconds. If they are overcooked, they won't be pliable like tortillas, but they will make great crackers. So, don't throw them out if this happens.

  6. Continue to roll out more balls of dough and place them in the skillet to cook.

  7. When they are cooled, they can be stored in a zip lock bag in the fridge until you are ready to use them. When ready to eat, heat each one in the microwave 10 seconds or on a hot skillet for about 30 seconds.


I look forward to giving you more simple health tips and recipes so don’t forget to subscribe to the website.

Enjoy even more tortilla ideas in the posts below:

Gluten Free Tortilla

Tortillas Three Ways

10 Ways to Use Tortillas Wraps for Dinner

What God puts in the garden is good!



Raspberry Millet Breakfast Bars

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

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

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

Benefits of Raspberry Millet Breakfast Bars

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

Raspberry Millet Breakfast Bars

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

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

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

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

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

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


Raspberry Millet Breakfast Bars

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

Raspberry Filling

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

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

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

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

Raspberry Filling

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

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

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

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


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

Enjoy!

References:

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



Colorful Cauliflower/Carrot Frittata

I’m always on the lookout for easy breakfasts and a colorful cauliflower/carrot frittata fits the bill. It’s simple, delicious, and lasts several days in the fridge. The good news for my low carb and gluten free friends is it fits into their eating patterns, too!

Although serving it with some slices of No Knead Bread or adding some quinoa would make it just perfectly fiber-filled for me!

The cauliflower and carrots are going to provide vitamins, and minerals, while using left over ground meat, salmon, or chicken adds extra protein. You and I need the protein to start our day, so we feel full longer and utilize the amnio acids to restore and repair our cells.

This particular dish just happens to be lower in carbs too. However, I’m already thinking it needs a half a cup of cooked quinoa to provide extra fiber and nutrients.

What God puts in the garden is good! I love sampling all the goodies he has to offer and sharing them with you.

You know, an interesting thing I notice about God by reading scripture is He is always testing us. I guess that is why He places us in situations that provide luxurious food, overabundance, and opportunity. He wants to see how we respond.

Now the Passover, the feast of the Jews, was at hand. 5 Lifting up his eyes, then, and seeing that a large crowd was coming toward him, Jesus said to Philip, “Where are we to buy bread, so that these people may eat?” 6 He said this to test him, for he himself knew what he would do.

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

We see compassion for the crowds in Jesus’ words and actions. He is ready to feed 5000+ people with 5 loaves and two fish. Phillip responds like most of us do, blurting out how much money it would take to do this task.

Do you take comfort in God’s testing, knowing he has your best interest at heart? Every experience He takes us through brings us closer to Him. He is pretty awesome!

The colorful cauliflower/carrot frittata is proof of His divine nature in the things he makes, too!

I hope you enjoy it as much as my family did!

Colorful Cauliflower/Carrot Frittata


Colorful Cauliflower/Carrot Frittata

  • 1 12 ounce Bag Cauliflower/Carrot (Blend Frozen Vegetables (thawed))
  • 1 tsp Seasoning
  • 1/2 Cup Cottage Cheese (Or Milk)
  • 6 Eggs (Or 8 if you need more for the week)
  • 1/4 Cup Parmesan Cheese
  • 1/2 Cup Ground Beef (You can use chicken, turkey, sausage, salmon, or whatever you have left over from the night before. )

  1. Preheat oven to 375

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

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

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

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

  6. Top with the parmesan cheese and serve!

As you can see this recipe is very low carb and low fiber, so I would add a cup of quinoa or serve it with a slice of whole grain bread!




Oatmeal Cream Roll Cake

I am making a low sugar oatmeal cream roll cake during the 28 Day sugar fast because my handsome hubby likes his sweets. After all, he did not agree to do this fast with me. Since he is not on the lower sugar plan at this time, I thought maybe I can give him a lower sugar version to get his sugar intake down a bit.

Hey! You do what you have to do, right?

I can’t leave him out there during Valentine’s Week without some extra attention. Since I’ve received two pictures of him eating sweets this week from vending machines, it’s time to take action!

Poor guy, he can’t get away with anything, LOL.

The recipe comes from my desire to make a healthier version of the famous oatmeal cream pie that has too much sugar (25 grams per cookie verses 8 grams per slice of our cake), additives, dyes, and flavorings. We really just don’t need it to make our oatmeal cream roll cake a tasty dessert!

oatmeal cream roll cake

In addition to NONE of the bad stuff, you’ll find this recipe is also easy and versatile. I bet you can make little cake rounds with it and create your own cream pie! I chose to make a cake roll because it’s easy to cut and store in the fridge and he can have a slice after dinner or for breakfast.

oatmeal cream roll cake

Benefits of Oatmeal Cream Roll Cake

First of all, the most benefit of this cake is the lower sugar content. Most roll cakes call for a cup of sugar, this one has 1/4 cup of sugar, a tablespoon of molasses for color, and 1/8 teaspoon of pure stevia (no xylitol or alcohol sugars). Plus, it has apple sauce for moisture and sweetness.

Oats are a good source of B vitamins, protein, and fiber. So, they contribute to fullness and satiety. The beta glucan fiber content binds to waste products and moves it out of the body while also feeding our good gut microbes. A plus for all of us looking for ways to reduce cholesterol naturally. (1)

They also contain antioxidants like avenanthramides that help us produce nitric oxide and lower blood pressure, while maintaining blood vessels. Oats also contain minerals like manganese, zinc, and magnesium which are vital for heart, muscle, bone, and neurological health.

If you really like oats and their benefits, here are some other oat recipes on my blog you may enjoy!

Devotion

What God puts in the garden is good, my friend! I am always impressed by His divine nature revealed in His creation. Sharing the beauty of His design for healing in the benefits of the grains, nuts, seeds, vegetables, proteins, and fruits He created is sheer joy!

By this we know love, that he laid down his life for us, and we ought to lay down our lives for the brothers.  But if anyone has the world’s goods and sees his brother in need, yet closes his heart against him, how does God’s love abide in him?  Little children, let us not love in word or talk but in deed and in truth.

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

I love how we are given an example to open our hearts and give to others in need. The needs for our neighbors, friends, children, and adults within our community are great! Many are spiritually poor and starving for the truth you and I hold and treasure.

They are also looking for easier ways to feed their families healthy meals that nourish and sustain their bodies. God provides both, and you and I are called to share that love with our gifts, talents, and abilities. Therefore, I hope you enjoy this oatmeal cream roll cake as small gesture of appreciation for you visiting the site!

Oatmeal Cream Roll Cake


Oatmeal Cream Roll Cake

  • 1/2 Cup Oats (Gournd)
  • 1/2 Cup Whole Wheat Flour
  • 1/4 Cup Sugar
  • 1/8 Tsp Pure Stevia or Monk fruit (This is less than 1/8 tsp)
  • 1 Tbsp Molasses
  • 1 tsp Baking soda
  • 3 Eggs
  • 1/2 tsp salt (optional)
  • 2 tsp Cinnamon
  • 2/3 Cup Apple Sauce

Cream Filling

  • 1 Cup Heavy Cream
  • 1 Tbsp Powdered Sugar
  • 1/2 tsp Vanilla

  1. Preheat oven to 375 degrees

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

  3. Add the eggs and applesauce mix well.

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

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

  6. Bake for 10 minutes.

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

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

Cream filling

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

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

  3. When the cake is cooled, gently unroll and place the filling over the cake and gently roll again end to end. You can leave this cake on the towel and roll it up again and store it in a Ziplock bag, that way the plastic is not in contact with your food. Otherwise, if your plastic wrap is BPA free and you want to use plastic, it will store well that way too.

You can also make this gluten free by substituting the flour for  3/4 cup ground oats and 1/4 cup arrowroot flour or tapioca flour.  You can also add 1/2 tsp xanthan gum.  It’s delicious this way, too, so the hubby says!


If you enjoy this oatmeal cream roll cake leave me a review by clicking the stars! I am always looking for ways to help my family enjoy life and be healthier, I pray your family is blessed by this too!

Take care and look around for more ideas!

References:

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



Blueberry Chia Bars

Preparation day this week is full of breakfast bars, and they are gluten free. Blueberry chia bars not only provide the antioxidants and nutrients we need, but they are also full of flavor we can enjoy.

The best part is the cost and nutrient profile beats the commercial brand on the shelf by a long shot! There are 7 grams of protein and 6 grams of fiber in each bar of our homemade, whole grain gluten free bars.

You and I can make 9 bars for roughly $3, whereas the store brand is almost $6.

Benefits of Blueberry Chia Bars

Knowing this breakfast bar has double the nutrients of store brands, no synthetic vitamins, added flavorings, colorings, or highly processed seed oils, will be worth the effort to find quality ingredients and make these bars.

The millet and oat combo alone, give this recipe around 170mg of magnesium per 100 grams of flour. It is also rich in potassium, zinc, selenium, and B vitamins. Lutein and zeaxanthin are present, too! The antioxidants in the blueberries namely the flavonoids, anthocyanins, and quercetin help with oxidative stress.

As we know, reducing oxidative stress helps blood vessels relax and lowers blood pressure. Antioxidants also clean up DNA damage and help reduce our risk for cancer and heart disease. (1)

Blueberry chia Bars

Devotion

What God puts in the garden is good! He knew our need for His salvation plan and His divine design of our food long before He created mankind. I never get tired of reading about how His hand is upon the prophets of old as they shared his promises.

Even more effective is knowing His hand is upon everything we do when we follow His lead today. It is a huge relief because it takes away the worry and the fear that come with striving. The prophet, Ezra, learned this during his years of captivity in Baylon.

 And Ezra came to Jerusalem in the fifth month, which was in the seventh year of the king. For on the first day of the first month he began to go up from Babylonia, and on the first day of the fifth month he came to Jerusalem, for the good hand of his God was on him. For Ezra had set his heart to study the Law of the Lord, and to do it and to teach his statutes and rules in Israel. (Ezra 7:9-10)

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

Blueberry Chia Bars


Blueberry Chia Bars

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

Blueberry Filling

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

  1. Preheat oven to 350 degrees

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

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

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

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

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

  7. Place the remaining dough over the filling. You can roll this out and place it over the filling or just make little balls and drop them over the filling. They will bake together to form a crust.

  8. Place in the oven for 20 minutes.

  9. Let cool and cut into bars. It makes 9 servings.


A Popular Store Brand of Gluten Free Bars with their Nutrition Facts

I hope you like these blueberry chia bars! I have plenty more gluten free items on the website that can help you if you have a gluten or wheat sensitivity. So, I hope you check them out and let me know how you like them. The page to book a health coach is here! It is my pleasure serving you.

Have a blessed day!

Mysty RN/BSN NBHWC

References:

Cassidy A, Mukamal KJ, Liu L, Franz M, Eliassen AH, Rimm EB. High anthocyanin intake is associated with a reduced risk of myocardial infarction in young and middle-aged women. Circulation. 2013 Jan 15;127(2):188-96. doi: 10.1161/CIRCULATIONAHA.112.122408. PMID: 23319811; PMCID: PMC3762447.



Coconut Cherry Almond Cookies

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

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

Coconut Cherry Almond Cookies

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

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

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

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

Some Benefits of Coconut Almonds and Cherries

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

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

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

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

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

2 Peter 3:9

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

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

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

Coconut Cherry Almond Cookies


Coconut Cherry Almond Cookies

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

  1. Preheat Oven to 350 degrees

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

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

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


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

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

Merry Christmas!

Mysty

References In Order of Use:

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



Fresh- Milled Spelt & Oat Streusel Cake

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

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

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

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

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

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

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

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

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

Spelt & Oat Streusel Cake Benefits

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

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

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

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

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

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

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

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

Spelt & Oat Streusel Cake Recipe

Spelt & Oat Streusel Cake


Fresh- Milled Spelt & Oat Streusel Cake

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

Streusel Topping

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

  1. Preheat oven to 350 degrees.

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

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

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

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

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

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

    Enjoy!


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

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

The good news is simplifying health also tastes delicious!

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

Take care!

Mysty

Simplifying Health God’s Way