A rough week of allergies calls for some healthy comfort food! Yep! Sourdough, spelt & hard red wheat muffins with chocolate and walnuts are healthy! They are also very comforting!

I’m curious what creations you make with your sourdough starters, too! With curious bakers like you and me around, the possibilities are endless.

All I did to make these extra-large muffins was use my Peanut Chocolate Chip Muffin recipe and adapt it to include the sourdough starter. It was a total guess as to what to do here and there, so don’t be disappointed if it’s not foolproof. I am, what you might call, an experimental baker not an expert.

But boy! Do they taste good!

The next time I make these, I might change the water to half water and half nutmilk or coconut milk, but really, water worked well. The house smelled like fresh doughnuts and the moisture of the muffins was spot on.

Benefits of Sourdough Spelt & Hard Red Chocolate Walnut Muffins

I used a cup of organic fresh-milled hard red wheat and a cup of organic spelt for this recipe. I like the nutty flavor of the hard red wheat, plus it has 136mcg of selenium per cup. That’s ten times more selenium than other grains! It also packs 10.5 mg niacin, 73mcg of folate, 1152 mg omega 6, 51.8mg of omega 3, and 23.4grams of fiber!

Partnered with spelt, which is loaded with 113mg omega 3, 6.3mcg of vitamin K, 11.9mg of niacin, 7.7 mg of iron, 68.9mcg of folate, and we are talking about a decadent treat without the guilt! We’ll enjoy a combined duo of over 400mg magnesium, and 1500mg potassium with modest amounts (12mg) of zinc per cup!

I love what God puts in the garden for our good and his glory! There is no better way to overcome seasonal allergies! After all his testimony is true and faithful in the things that he made. . .

 Yet he has not left himself without testimony: He has shown kindness by giving you rain from heaven and crops in their seasons; he provides you with plenty of food and fills your hearts with joy.

Acts 14:16-18 NIV – In the past, he let all nations go – Bible Gateway

Do you know him today? Is there an emptiness in your life you cannot describe? Perhaps the sense of missing a vital piece of joy and contentment is something you can’t quite shake. Spiritual health as well as physical health is withing reach! Knowing Jesus as Lord and Savior fills that mysterious and unnamable void and can be yours today!

I will pray it consumes you, in a good way, as you seek him in his word!

You won’t regret surrendering your life to him, I promise you. In the meantime, check out the recipe for these delicious muffins to tantalize your pallet and fill your belly.

I cannot wait to try this with my thawed pumpkin puree or with blueberries and lemons! I’ll have to change the liquid portion a bit, but they will be so good! If you get a chance to try these sourdough, spelt and hard red wheat muffins with chocolate and walnuts, I hope you enjoy them, too!

Check out the site for more recipes using fresh-milled grain, there are plenty!

Have a great day and God bless!

When I meet a client with allergies, I want to help them find healthy substitutes for what they “think” they’ll be missing. So, naturally a whole grain sourdough comes to mind for someone with a wheat sensitivity.

The problem with premixes of gluten free flours is they are very expensive, and they are not very nutritious. I mean just reading the label shows they are refined white rice flours and starches. This is no better than refined white flour and sugar to spike blood sugar and insulin levels in the blood.

Both of which are responsible for making chronic disease and inflammation in the body worse, not better. As caring parents we can do better.

It’s an effort of love to learn how to do it, and even though I’ve played around with gluten free grains for the past twenty years, I have to admit, bread making is a learning curve.

The complexity of the flours, the binding ingredients needed, rising, and the water absorption capacity are all new factors to consider. Therefore, it makes sense to just follow a recipe, right?

LOL, I wish it were that easy for me. But it’s not. I have several varieties of grains in my pantry, and I have to make do with what I have. So, the resources I found helpful were on YouTube. Mary’s Nest has a great video that breaks down the various gluten free flours and there are several blogs that work through the water absorption.

One of the comments on Mary’s video said, “Use two parts flour to one part starch”. Now, that is something I can work with! Simple directions combined with a good resource for binding agents, and some past experience with dough consistency.

Another resource I used on YouTube was Elly’s Everyday Wholegrain, she is using millet to make her sourdough and that is the primary flour I am using today. I also have amaranth grain I want to use and some oats. The problem is I don’t have the psyllium husks and can’t find it anywhere in town.

I’m substituting ground chia seeds and flax seeds to see how it goes.

I also wanted to do a nutritional comparison of a gluten free flour blend and this wholegrain recipe to show you how we can make a healthier gluten free bread.

Compare The Homemade Ingredients and Nutrition of the Loaf Above with a Popular Store Brand of Whole Grain Gluten Free Bread Below

Benefits and Drawbacks

The thing I love about this bread is there is 5 grams of protein and 4 grams of fiber per slice! Not only that, but there is also a good bit of potassium and iron. Although magnesium and B vitamins are not listed on the nutrition label, they’re in there, too!

The millet and amaranth (if you choose to stick that in and remove 1/3 cup of the millet) alone provide 30mg of magnesium per slice of bread. There is also biotin, niacin, and selenium present to provide optimal health.

A drawback for making this bread and what I learned is it definitely needs a long baking time. I got it out 10 minutes early and although edible, it was doughy. I’m toasting it daily on the frozen setting of my toaster to counteract that mistake. Otherwise, it would have made a great sandwich bread.

Something else I noticed; there was ZERO gas and bloating with the addition of flax seeds! That has never happened before. I may have a wheat sensitivity after all.

Taste wise, the amaranth is quite strong, so if a peppery taste is not one your palate joys, it may take some getting used to alongside the ground chia—you be the judge on that. However, I’d sample a little to see if I like the flavor before diving in to purchase the grain and make an entire loaf.

I prefer the taste of hard white and red wheat grains, but this is okay.

Cost wise, you and I come out ahead on this loaf of bread. The cost of a comparable gluten free whole grain bread on the shelf is $5.49 and I made this loaf, with twice the nutrition, for about $4.34. I’ll take that bargain any day.

When we explore new ways of baking whole grain sourdough, we find out all kinds of good things!

And may we never forget the source of all good things—the mighty God who provides these lovely nutritional grains for us! What he puts in the garden is good!

Gluten free zucchini pumpkin seed bread is a simple, low sugar, summer bread you can enjoy without guilt. The ingredients work great for breakfast muffins, or as a loaf to slice and cover with your favorite nut butter each morning.

Now, you need to know I am not a super-savvy baker. However, I am a baker who is thinking about maximum nutritional value for my gluten free friends! Therefore, I come up with blends of flour and nuts that reflect that passion for the fuel our bodies need.

Let’s face it, the gluten-free and refined flour options available are NOT very healthy.

We need new options! Options that build cells with zinc, fiber, minerals, and antioxidants. Maybe we’ll even enjoy a little protein settled into that breakfast bite as well. It will help us stay full longer, while the nutty pumpkin seeds, sesame seeds, and walnuts do their own work for satiety and cell building.

I am also a fan of soaking and sprouting the seeds like sesame, sunflower, and pumpkin. . .sometimes. . . to remove any phytic acid that may cause stiffness in the joints for some people. Ideally, an adequate amount of gastric acid would be present to sufficiently dephosphorylate the outer phytic acid shell protecting the germ of the seeds we eat. (1)

Um, just like our Creator designed us to do.

However, we cannot always count on that being the case in our modern world. Especially for those poor souls stuck with taking proton pump inhibitors. Soaking will remove the outer shell and help release minerals, so we can absorb them better.

Benefits of Sunflower Seeds

Sprouting sunflower seeds releases high concentrations of vitamins A, B, & C, plus niacin. We especially want to absorb their vital mineral content of magnesium, potassium, calcium, iron, selenium, and zinc. (2) They also have 37.8mg/100grams of vitamin E. Compare that to linseed, sesame, and soy, which only have 3mg/100grams! (2)

Don’t be put off by the fat content in this bread, either. The fats are polyunsaturated, CLA (conjugated linoleic acid) that are beneficial omega-6 fats we need to help our hearts. Always keep in mind, the ratio of omega-6 to omega-3 fats should be no more than a 2:1 ratio.

CLA is important for normalizing glucose in the blood and has anticancer, anti-obesity effects. (2)

I hope you enjoy this gluten free zucchini pumpkin seed bread with your family as much as I did!

After all, what God puts in the garden is so good!

If you need help with lifestyle changes and reducing chronic disease risks, I am available to help you! Contact me for a free consultation.

Have a blessed day!

Mysty

My flesh and my heart may fail,
    but God is the strength of my heart and my portion forever.

Psalm 73:25-27 ESV – Whom have I in heaven but you? And – Bible Gateway

References:

Nielsen AV, Meyer AS. Phytase-mediated mineral solubilization from cereals under in vitro gastric conditions. J Sci Food Agric. 2016 Aug;96(11):3755-61. doi: 10.1002/jsfa.7564. Epub 2016 Jan 12. PMID: 26678688

2. Guo S, Ge Y, Na Jom K. A review of phytochemistry, metabolite changes, and medicinal uses of the common sunflower seed and sprouts (Helianthus annuus L.). Chem Cent J. 2017 Sep 29;11(1):95. doi: 10.1186/s13065-017-0328-7. PMID: 29086881; PMCID: PMC5622016.

Gluten free oat bread is a challenge in my kitchen because I only have one grain mill. That grain mill has barley, spelt, and wheat berries ground in it weekly. But I wanted a gluten free bread to take to our Women’s Natural Health Night for those ladies who cannot tolerate gluten products and milling oats in my mill would cross contaminate the grain.

The solution, for me, is to soak the oat groats overnight then blend them in the bullet blender the next morning. I’m not sure if steel cut oats would work in this recipe, so I cannot weigh in on that topic. However, I do want to give my two scents regarding their health benefits, since I’ve been asked lately how healthy they are.

How To Decide if Oats Are Right For You

The concern of low-Carbers is oats are high in carbohydrates, but their glycemic index is 55, so that’s not bad. A high glycemic index is greater than 70 and low is less than 55. The index gives a rating for foods that spike blood sugar quickly. Keep in mind, all natural oats are going to contain all of the fiber and bran of the seed. Hence it will have a lower index, while steel cut oats are next lowest. The simple oat flakes, will of course, have the highest glycemic index.

Like anything, you and I have to judge for ourselves what works best for our bodies. Thinking logically, we can ask a few questions to determine where we are in our health and how oats may or may not be the right choice.

First, I would ask myself these three questions:

1. Am I insulin resistant? This can be determined by a fasting insulin test (opinions for appropriate levels vary, but optimal is around 4-5 Miu/L and high is above 8), or a Triglyceride/HDL ratio higher than 2.5. Also, if there is a tendency to gain weight easily or great difficulty losing weight, are signs of insulin resistance. By the way, the best way to decrease insulin resistance is to MOVE. But if you are insulin resistant, eating a good protein like and egg and avocado, or unsweetened yogurt with berries and nuts may be better options. I have seen oats spike sugars for some people, but not others. Therefore, consumption can be determined individually with a $20 glucometer to show you how various foods spike your sugar.
2. Am I sedentary or active? If I am sitting most of the day at a desk or watching T.V. , there are better lower glycemic choices for breakfast. However, if I plan to cycle 20 miles, lift weights, hike 10 miles, or chase children around all day, oats are a good choice for sustaining energy.
3. Am I eating them plain or with added toppings? Well, you know this matters because very few people eat oats plain. The package ingredients always matter, too. Is there added sugar? If yes, how many grams per serving? As you know, it’s better to buy plain and sweeten with a natural sweetener, like 1/2 teaspoon of honey. Or you could also use 1/2 a banana so you at least get some potassium and minerals. Although, the hope is to train your taste buds to do without processed, refined, white sugar.
   Another thing that helps lower a sugar spike is adding cinnamon. A good nut and seed combination provides steady protein and fat and will also decrease the sugar spike of the oats.

But don’t worry, you’ll figure it out as you learn to listen to your body and its cues for hunger, satisfaction, and fullness.

Benefits of Oats

Oats contain beta-glucan that helps lower blood sugar and has cholesterol lowering benefits. They are a good source of fiber (4 grams/cup), protein (13 grams/cup), vitamins, iron, magnesium and zinc. Since this recipe uses the entire oat kernel the valuable phenolic acids and avenanthramides are present, too. The antioxidant properties of oats help fight skin, colon, and lung cancers, while also reducing the risk for cardiovascular disease.

God’s Design For our Bodies and Our Food

God’s plan for healing our bodies gets more interesting as I learn about His character in Bible study. There is always a plan to provide for His people spiritually and physically.

1. He brings us to a good land, just like He did Israel. (Numbers 14:7)
2. Heaven is opened to give rain in its season and bless the work of our hands. (Deuteronomy 28:12)
3. The land is given as an inheritance. (1 Kings 8:36)
4. Rich good land, broad, quiet, and peaceful. ( 1 Chronicles 4:40)
5. He is happy when we set our hearts to seek Him (2 Chronicles 19:3)
6. Houses full of good things, cisterns already hewn, vineyards, olive orchards, and fruit trees in abundance were there. (Nehemiah 9:25)
7. We too, will look upon the Lord in the land of the living. (Psalm 27:13)

Rest in His promises today, my friend and enjoy the benefits of everything He provides for you!

Gluten Free Oat Bread

Enjoy your gluten free breads and let me know how it goes for you! There are more bread recipes on the blog, so feel free to check them out! I am here for you if you need a RN Health and Wellness coach to help you get started on eating healthier as a lifestyle and never diet again! Book a free 30-minute consultation here or a workshop here!

God bless,

Mysty

Simplifying Health God’s Way

Looking for hearty breakfast muffins that are healthy can be a problem. So, I am hoping these peanut chocolate chip muffins will be one of those simple lifestyle habits you can mark off your list of healthier things to do.

Although these muffins are not ideal for the low fat crowd or the low carb crowd, they will please the whole food people I love to serve! Also, keep in mind, I would not eat one of these on its own and expect it to meet my hunger needs in the morning either. However, I would combine it with a boiled egg, smoothie, or string cheese (if that is your morning go-to) to meet my hunger needs and add some nutrition.

Or, I might use it as a side to my extra-large salad for lunch.

Ingredient Options

Now, I know a lot of people will use honey in place of sugar for their muffin recipes and that’s fine if you choose to go that route. However, please know that 1/4 cup of baking honey (which is processed and heated, so the nutrients are removed, and so are the antioxidants) is equivalent to 85 grams of sugar making each muffin contain 9 grams of sugar which is just over 2 teaspoons of sugar per muffin. The organic sugar with minerals, on the other hand provide 50 grams of sugar.

So, before you get worked up about the carbohydrate content, look at the 9 grams of protein and 7 grams of fiber in each muffin, too. If you use plain organic sugar that is minimally processed you will have 7 grams of sugar per muffin, which is just under two teaspoons of sugar per muffin. I do notice they taste sweeter with the plain sugar, just so you know.

On the other hand, the honey makes the muffins moister, so you decide what works best for you!

Benefits of Peanut Chocolate Chip Muffins

• Dark Chocolate Has Antioxidants/Magnesium/ and minimal sugar.
• Whole & Multigrain Fresh Milled Flour has all the bran and germ present for fiber, and beneficial B vitamins and Vitamin E.
• Peanuts contain a combination of mono and polyunsaturated fats, and a decent amount of protein. They contain biotin, copper, niacin, folate and manganese, vitamin E, and magnesium. They are rich in antioxidants too and will help you stay full longer.
• Eggs provide a wonderful amount of protein and vitamins.
• Chia Seeds provide quality, healthy fats like omega 3, plus protein and fiber. They also have quercetin, zinc, kaempferol, and other antioxidants that are good for your heart and liver. (1)

Devotion

Friend, God put all these wonderful things in the garden so you and I can simply thrive! We just have to take a little extra time to prepare and adjust a few things in this modern world and get back to whole food in order to do so! He wants us whole! Not just getting by and miserable, but healthy, active, and strong. So, we can worship Him with gladness and praise Him for His wonderful deeds!

I will give thanks to the Lord with my whole heart.
    I will recount all of your wonderful deeds.

Psalm 9:1

Blessed be his glorious name forever;
    may the whole earth be filled with his glory!

Psalm 72:19

I hope this peanut chocolate chip muffin recipe helps you add more fiber, protein, vitamins, and minerals to your daily routine. I have plenty of other muffin recipe ideas to help you keep breakfast simple and nutritious too! Don’t forget to rate the recipe if you try it and let others know how you like them! I apprecite you stopping by to check it out! I am here for you if you need a RN Health & Wellness Coach to guide you in other lifestyle changes, so contact me for a free consultation.

References:

Ullah R, Nadeem M, Khalique A, Imran M, Mehmood S, Javid A, Hussain J. Nutritional and therapeutic perspectives of Chia (Salvia hispanica L.): a review. J Food Sci Technol. 2016 Apr;53(4):1750-8. doi: 10.1007/s13197-015-1967-0. Epub 2015 Oct 1. PMID: 27413203; PMCID: PMC4926888.

The basic fresh-milled muffin recipe is an easy breakfast item to prepare and take on the go. You can pair it with a boiled egg, slice of turkey, or chicken left over from the night before. The basic recipe is multigrain flour, cinnamon, baking soda, salt, and aluminum free baking powder. If you have dried stevia on hand, that works too, but if you don’t a couple of small scoops of the Pyure stevia will do (see the picture below recipe).

I also have a maple pumpkin and pecan muffin recipe that uses a different combination of ingredients, but it’s moist and delicious too!

Just an FYI, the nutrition label is not accurate on this recipe because I did not specify what wheat berries I used, nor does it calculate the fiber in the nuts and fruit.

I hope you enjoy these muffins! God’s abundant supply of nutrients never ends, nor does His love for you!

I sought the Lord, and he answered me
    and delivered me from all my fears.
 Those who look to him are radiant,
    and their faces shall never be ashamed.
This poor man cried, and the Lord heard him
    and saved him out of all his troubles.
 The angel of the Lord encamps
    around those who fear him, and delivers them.

Psalm 34 ESV – Taste and See That the LORD Is Good – Bible Gateway

Basic Muffin Mix with Carrots & Walnuts

Basic Muffin Mix Sweetener

I hope you enjoy this basic muffin mix! As you can see each muffin has a good amount of fiber and protein to get you started on your day! When eaten alongside another good protein source, it will keep you and I full all morning! A well-rounded breakfast can be helpful to get us through the day.

There are many other flour alternatives to use in place of wheat berries for those who have a gluten sensitivity or wheat allergy. Finding oats not processed with wheat, using millet, buckwheat, or amaranth are some options.

Let me know what you think of these muffins by giving them a rating! I look forward to hearing from you! Remember, if you need a RN Helath & Wellness Coach, I’m here for you.

I’m trying a small test loaf of spelt & oat bread today for a client who has a wheat sensitivity. It’s been fun experimenting. I hope you enjoy it

An easy no knead bread can be fresh milled with hard red wheat berries or made with regular unbleached flour. I’m not sure where this recipe originated, but I adapted it from two Youtubers, Jennie Can Cook and The Frugal Fit Mom.

Although this recipe, and the way I make it, is with fresh-milled wheat, you can use regular unbleached organic flour. I purchased five pounds of Simple Truth Organic Unbleached flour for a Teaching and Tasting Monday night and the bread turned out very nice.

I chose this route because I had used that same flour for many years and wanted this process to be doable for the average person. And purchasing and working with wheat berries, requires an investment of time and money. Plus, you need a grain mill to grind it for flour.

So, $5.99 for an organic bag of flour makes more sense for the purpose of a teaching and tasting. I made two loaves of bread and 60 tortillas. That is a pretty good deal! There are no pesticides or fertilizers on this bread, and it’s not bleached.

You may think, “Why is this important?” And I’d have to respond, “We don’t know what the bleach and preservatives do to our gut bacteria or our overall health.” The 100% whole grain bread I use for my class as a demonstration of preservative power is still free of mold after ten months.

Bread on a shelf lasting 10 months without mold scares me for all of us. The good news is we don’t have to participate in the deception any longer. We can splurge a little on the flour and create our own artisan masterpieces. We may find in the process; we don’t have a gluten sensitivity after all.

Maybe it is just a mono-diglyceride, sterol sulfate, ammonium sensitivity. By the way, I’ve read flour will go rancid 30 days after opening if it is not refrigerated. So, remember that when buying and storing your flour.

I personally like to take it a step further and use fresh wheat berries, griding them up in a grain mill and using them right away. The leftover flour can be stored in the freezer 6 months or the refrigerator 1 week.

Benefits of Baking Easy No Knead Bread

Well obviously, a big benefit is, it’s easy and it’s free of pesticides. You mix four ingredients, cover with plastic and let it set a minimum of three hours or a maximum of 24 hours. The countertop is fine, and there is no need for it to rise in a warm place. Timing of how long it sets depends on you and your schedule. I’ve waited 3 and it’s fine, I’ve waited 6 and it’s perfect. I didn’t have the patience to wait 24, so I don’t know how it tastes.

Other benefits for the fresh-milled grain include a decent amount of protein, a wonderful amount of selenium, vitamin E, B vitamins, zinc, magnesium, and manganese.

Devotion

God’s perfect plan for the seed-bearing plant to nourish and sustain our bodies is present in the things He made.

And God said, “Behold I have given you every plant yielding seed that is on the face of all the earth, and every tree with seed in its fruit. You shall have them for food.”

Genesis 1:29 ESV

It’s always exciting to me to see the love of God in the gifts he gives us throughout creation. Every plant yielding seed on the face of the earth is mind boggling. The kiwi alone can have up to a thousand seeds! The mustard seed that Jesus talks about in Mark chapter 4 is so small yet grows into a towering tree to house and feed the birds.

It is a parable describing how the kingdom of God starts very small with Jesus and twelve disciples yet spreads across the globe. Every tribe, nation, and language will see and hear of his great love. His power to work miracles in our lives and sow seeds of righteousness is also pretty impressive. 2 Corinthians 9:10 says,

He who supplies seed to the sower and bread for food will supply and multiply your seed for sowing and increase the harvest of your righteousness.

Yes! God’s great love is working through us and in us as we enjoy the fruits of every plant bearing seed and the greatest seed of all. . . His Word. The powerful Word that transforms lives, fuels loving service, and explodes into peaceful contentment beyond this world’s understanding.

It too, is a gift like the seeds in the very first garden that keep on giving, century after century. I don’t know about you, but the similarities of physical and spiritual provision bring out humility and adoration in me when I witness such thoughtful planning.

Four Easy No Knead Bread Recipes

So, as we look at the wheat seed my friend, and you and I can take full advantage and have plenty to share with others. One 5-pound bag of flour makes 4 loaves of bread! We would normally spend $8 to $10 on one loaf.

Another fantastic part of this versatile recipe is you can use any of the recipes above to make English muffins, too!

1.

Easy No Knead Bread— Taken up Several Taste Notches!

There are fun ways to add to this basic recipe and create your own flavor sensations. The following additions below will be just as easy and maybe even more delicious than the two above!

No Knead Cinnamon Raisin

This is not my favorite choice for fiber or protein, but I am trying to make it as easy as possible for the MetS Busters group I am coaching. I’d use a whole grain bread in place of the unbleached white flour to add more fiber and protein. But as an alternative to store-bought bread with hazardous chemicals and preservatives, it is the better choice.

You make it, you know what’s in it.

You can also remove 1/2 cup of the flour in this recipe and use the ground flaxseed instead. Adding the chia seeds for more protein and fiber works too.

2.

Easy No Knead Garlic & Cheddar Bread

Here is another version of the no knead bread that is healthier than a store-bought biscuit mix of cheddar and garlic. You’ll be impressed with the price and the ingredients when you calculate making 4 loaves of artisan bread for roughly $6!

No, it’s not the greatest as far healthy is concerned. However, when making healthier choices we want to avoid extremes. It does not have hydrogenated oils, trans fats, or harmful preservatives like the box brand offers.

In my book, that is always a win! Plus, I’m not eating the entire loaf or eating it every day.

3.

However you decide to make your easy no knead bread with the following recipes, I hope you enjoy it as much as me and my family do! It is worth the little bit of time and very little effort. I am here for you if you need coaching or want to book a speaker for your next event.

I want to help you simplify health God’s way. So, have fun making the bread your own way! I’d also love to hear your ideas and variations, if you care to share them!

Take care, and remember. . . What God puts in the garden is good!

I’ll be the first to admit, I am not a good baker. However, that does not stop me from making these fresh-milled whole wheat buns!

Guess what? You don’t have to be a good baker to make them either!

I adjusted this recipe from Sue Becker’s adaptation of the Sojurishi recipe. Her blog post is here if you want to see what she does to make hers. She is the pro, not me! My journey started here!

However, in baking we do what works for us, don’t we?

God provides us just what we need when we need it, and He has gone above and beyond with the benefits of the various grain varieties He created. Even if you have a wheat sensitivity, there is a grain for you.

The choices of millet, barley, oats, quinoa, and buckwheat are some that come to mind. They are filling and satisfying.

Anyway, I hope you like the recipe, and the ways I used them for my various meals in the pictures below.

If you like this no sugar bread, give it a rating and let me know how you make yours!

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

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

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

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

Devotion

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

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

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

I have been young, and now am old,

    yet I have not seen the righteous forsaken

    or his children begging for bread.

He is ever lending generously,

    and his children become a blessing.

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

Here are 10 Easy Wrap Ideas for Dinner

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

2. Egg, Sweet Potato, & Salmon Wrap

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

3. Chicken and Garden Greens Wrap

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

• 4. Tuna & Zucchini Relish Wrap

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

5. Ground Turkey & Shredded Veggie Wrap

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

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

6. Steak & Spinach Wrap

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

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

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

8. Cod Fish & Fresh Greens Wrap

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

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

9. Allmond Veggie Wrap with Butternut Squash Sauce

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

10. Sauteed Cabbage & Lamb

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

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

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