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!

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

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.

Breakfast ideas with a good amount of protein and fiber, and not too much sugar is hard to find. Thankfully, these gluten free date nut bars will help fill the void!

When you and I use alternate whole grains to make our breakfast bars we are stretching our baking muscles and ready to serve! Now, if your loved one is also nut free, I’m sure you’ll skip the walnuts I add to this recipe. However, using sunflower seeds in their place will provide some good vitamin E and selenium!

So, there are always options!

The good thing about these date nut bars is there are 5 grams of protein and 4 grams of fiber in each bar. Fresh-milled millet also contains a decent amount of magnesium (106mg/100grams). There is 2.5mg of iron, 55mg biotin, 20.8 niacin, and 23 grams of selenium in 100grams. So, these bars are rich in nutrients that are not on a standard nutrition label.

You and I can feel good about that!

However, there is also just over 2 teaspoons of sugar. Although we can always adjust the maple syrup to our tastes. I use 1 tablespoon when I make them for myself, but my hubby likes things a little sweeter and since I made these for him to take to work, he gets what he likes.

As long as he is getting the fiber, protein, and nutrients alongside the sweetness, I don’t feel too bad. I’m just hoping homemade treats keep him out of the snack machines and all the ultra-processed junk he likes!

God’s garden is so much better taste wise and nutrition wise. He makes everything for our good and His glory!

The hubby is in agreement on this fact.

Devotion

He compels us with the Holy Spirit to seek Him and His provision, rather than the things of the world. In Luke 14 Jesus tells the story of the great banquet while reclining at the Pharisee’s table. He basically says don’t just invite friends and neighbors who can return the favor but go out and invite the poor and lame who may never have the resources to do the same for you.

At the great banquet in heaven Jesus invites everyone. However, we also see in this chapter many people have excuses not to come. He goes on to say, “Compel people to come in so my house may be filled.” (vs.23)

Compel is to necessitate, drive to, constrained as through a channel. The late Charles Spurgeon says, “Little by little as we are transformed into the image of Christ, we increasingly desire to follow him.”

And the master said to the servant, ‘Go out to the highways and hedges and compel people to come in, that my house may be filled. 

Luke 14 ESV – Healing of a Man on the Sabbath – One – Bible Gateway

Oh, how our choices today to follow and be whole in Christ Jesus spiritually parallel our choices from the garden to sustain and nourish our bodies. There is plenty of goodness and room for more. So, the next time I think about my daily banquet, I’m going to start asking myself some questions.

Where has Jesus compelled me to minister?

Am I listening to His call or am I providing excuses as to why I prefer to feast on the world’s offerings?

We’ll see. A little self-examination each day, alongside God’s Word, may be just what I need for true contentment.

I hope you like the date nut bars, there are more gluten free items on the blog, so check them out, too!

Gluten Free Date Nut Bars

You have a great day and enjoy your weekend!

I am here for you and cheering you on!

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)

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

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.

I like to make coconut pecan prune bars when I’m doing a fasting mimicking plan of eating. It’s a clean, healthy breakfast I use as a “go to” for satisfying hunger. After all, keeping hunger at bay, and finding ways to feel confident and secure in maintaining a lifestyle pattern is important!

The best part is these coconut pecan prune bars are simple to prepare for a busy week! They store easily in the fridge and pack easily for lunches or snacks, too.

The recipe makes 16 bars and each one offers 4 grams of protein, 3 grams of fiber, 34 mg calcium, a little magnesium, and healthy monosaturated fats. The calorie count for each bar runs about 149.

You can read more about anti-inflammatory foods and a simple Seven Day Detox Plan here on the blog, if you want more ideas on how to clean up eating habits. It’s like most of the recipes on my blog which emphasize the whole food way of eating.

After all, whole food from the garden is how God designed us to eat. Our bodies like it and function much better than with man-made food. We are able to decrease inflammation and heal our bodies at the cellular level.

I love when my clients report how getting away from ultra-processed food helps them and their families live healthier lives. They become confident using wisdom and discernment in everyday decisions when choosing things to eat, the same way they are making spiritual decisions.

God gave us His word to feed our souls and His garden to feed our bodies! A perfect plan for our good, in which we have absolute freedom to accept or deny.

If any of you lacks wisdom, let him ask God, who gives generously to all without reproach, and it will be given him.

James 1:4-6 ESV – And let steadfastness have its full – Bible Gateway

Coconut Pecan Prune Bars –Recipe

Let me know how you like the Coconut Pecan Prune Bars!

If you like the recipe, give it a rating and share it with a friend!

I look forward to reading your comments and serving you as a RN Health and Wellness Coach! You can reach me here for a consultation.

Have a blessed day!

Mysty

Simplifying Health God’s Way

Peanut butter & chia oat bars are something I make for my hubby’s snacks. They are dry like a granola bar, and slightly crunchy. I saw a similar recipe in Bread Becker’s cookbook as I was looking for some bars to make with the fresh milled whole wheat.

Although, this recipe is completely different, theirs gave me inspiration… I use the fresh milled whole grain but add oats, pumpkin, chia, and hemp seeds. They are rich in good omega 3 fats and also low sugar.

Benefits of Peanut Butter & Chia Oat Bars

Benefits of these bars are the high protein, high fiber, and as previously mentioned omega 3 fat. With this lusciously crunchy combination, these peanut butter bars will satisfy a hunger craving until suppertime. A 2-ounce bar has 2.5 grams of fiber, 175 calories, 5 grams of protein.

Chia seeds are rich in calcium, zinc, and phosphorous. They also have a good amount of omega 3 fat, protein and fiber. Plus, they’re so tiny you won’t notice anything but the slight crunch they add to these peanut butter bars. Their partner in these peanut butter and chia oat bars is hemp seed hearts. A source of complete protein, more omega 3, vitamin E and potassium.

Pumpkin Seeds are a good source of magnesium, manganese, and antioxidants. A rich source of antioxidants taken in our snacks help reduce inflammation and feed our cells what they crave…nutrients! Nutrients that help maintain bone, heart, and muscles. They are also well known for their prostate support. God’s thoughtfulness is evident in the things created to nourish and sustain us!

Devotion

I will give thanks to the LORD with my whole heart; I will recount all of your wonderful deeds, I will be glad and exult in you; I will sing praise to your name, O Most High.”

Psalm 9:1-2 EST

When I read about the macro and micronutrients in the grains and seeds God provided, I think of the Psalmist with his praise. Rejoicing in the little things is worship, my friend. God sees and He knows when we appreciate every little thing, He does to give us strength for each day. In our culture, these things are at our fingertips. May we recount all of His wonderful deeds!

I pray you are given stamina today with your choice of nuts and seeds. Maybe combine them all together in a peanut butter & chia oat bar for some added energy! Whatever you choose, know He is with you today and every day. God bless you!

I’m not a big fan of white chocolate, but many of my friends are!

So, here is a healthier version of White Chocolate Granola Bars. Let’s face it, we are not going to deny ourselves a small pleasure after a hard day of work or an exhausting day with little ones. However, we can make that gratifying choice a better one. One consists of good fiber, protein, omega rich walnuts and infection quelling cinnamon.

Take heart in your hard work, God is setting an example for your little ones through you! It is your care, your love, your daily sacrifice that shows them God’s love. The bible says, “From one man He has made every nationality to live over the whole earth and has determined their appointed times and the boundaries of where they live. He did this so they might seek God, and perhaps they might reach out and find Him, though He is not far from each of us.” (Acts 17:26-27 HCSB)

Whether you’re influencing your own little ones, or someone else’s we can be the light they may need to reach out and find Him. So, power up, and keep your physical strength for this task, too! I hope you enjoy these bars. They contain those rich beta glucan coated oats I love to use. As well as those pressed olives, in the most famous garden of my favorite book!

These are super easy and not too sweet.

3 Cups organic oats

1/4 Cup honey or maple syrup

1/4 tsp salt

1 Tsp cinnamon

1/4 Cup organic unbleached flour (or any gluten free flour of your choice)

3/4 Cup cranberries

3/4 Cup chopped walnuts

1/2 Cup Mini white chocolate chips

Combine in a large mixing bowl all of the above dry ingredients.

Next Add

2 Eggs

1/2 Cup Organic Olive Oil

1/3 Cup honey or maple syrup

Add the eggs until all of the dry are coated well. Then add the olive oil, coat ingredients well. Lastly, add the maple syrup or honey, also coating well.

Stir well and add to dry ingredients. Once combined add 1/4 cup raw honey until all the oats are wet and sticky. 😉 Place onto baking sheet and roll out until flat and even.

Bake in preheated 350 degree oven for 15-18 minutes–they should be golden brown.

Enjoy!

The Spirit gives life and breath and all things. I can’t help but think of Him hovering over the water ready to breathe life into humanity on that first day of creation. The third part of our triune God is ready to provide ALL the things we need. It’s easy to meet partial needs here and there, however, we often overlook …. ALL that we need.

In our rush to meet demands and take care of others, we sometimes neglect to nourish ourselves. We may take the time to fill our soul with a good Word, yet rely on a man made item to fill our belly. Not really considering how little value the item provides in sustaining our much needed energy levels.

I wish to share with you today a little fix for nourishing the body in your day to day and remind you of the depth of love infused into every gift from above. When the complexity of simple things we take for granted every day are brought into our focus, we see their true value. Although your value may seem small at times in our heavenly Father’s eyes, I assure you, it is greatly treasured. When it’s unveiled under the scope of His well planned creation, you’ll see your worth.

Provision for our worth started in the garden. So, the plan for our garden this fall is to prepare the soil by planting oats. In addition to their magnesium, manganese, copper, zinc, iron, B1, and some B5, they provide protein, and fiber for our bodies.

With that said; they provide excellent organic matter to the soil as a fall cover crop. Especially for my neighbors across the river who have clay soil. God’s plan for creation is revealed throughout the bible in a macroscopic way, yet with these little tidbits of scientific information we can follow His plan microscopically!

Benefits of planting oats according to Mother Earth News, Modern Farmer, and Gardening Channel are as follows:

1. “Bulk up soil with organic matter, cover crops prevent erosion, suppress weeds, and create and cycle soilborne nutrients using the power of the sun. Recent advances in soil biology have revealed two more ways cover crops can improve soil.”

2. “Rhizodeposition is a special advantage to working with cover crops. Many plants actually release sugars and other substances through their roots. They are like little solar engines, pumping energy down into the soil.” (https://www.motherearthnews.com/organic-gardening/cover-crops-improve-soil-zmaz09onzraw)

3. “Many cover crops are legumes that convert nitrogen from the atmosphere into a soluble form that other plants can absorb. Some cover crops accumulate other essential nutrients like phosphorus, but all cover crops add organic matter to the soil. Rather than being harvested for food, cover crops are tilled back into the soil at the end of their growing cycle where the nutrients are released as the plants decompose. In a way, cover cropping is like composting in situ – no need for hauling in manure or building a pile – and they’re sometimes called ‘green manure’ for this reason.” (https://modernfarmer.com/2015/08/how-to-grow-a-cover-crop-this-fall/)

4. Oats improve overall soil quality by preventing erosion, adding organic matter, and improving soil aggregation. For best results, sow oats six to 10 weeks before your local average date of first frost. Oats are less frost tolerant than most winter cover crops and are killed by temperatures below five degrees Fahrenheit

5. Dead oats form their own mulch, which is typically well rotted by spring. If oats do not die during winter, mow and till them before seed heads appear in late spring. (https://www.gardeningchannel.com/winter-cover-crops-guide/)

So, while you enjoy these websites to implement ideas and strategies for improving your home gardens; Think about these tasty granola bars to enjoy for snacking that provide you with essential fiber and minerals to get you through your day! Build the strength of your body, so you can carry out the good work of your mind; as you sew the seed of God’s Word in the soil of your prepared heart.

Enjoy the beauty of God’s garden around you in even the smallest things. Give thanks that his provision and plan for you is good!

Dark Chocolate Granola Bars

3 Cups Organic Quick Cooking Oats

¼ Cup Honey or Maple Syrup

2 Teaspoons Ceylon Cinnamon

1/3 Cup plus Organic Olive Oil

½ Cup 72% Cacao Chips (Simple Truth Brand has no soy)

½ Cup Chopped Walnuts

1 Large Egg

Preheat oven to 350 degrees. Grease a 9×13 baking dish with olive oil and set aside. In a large mixing bowl add your oats, stevia (or sugar) and cinnamon. I whisk these together very well to distribute the spice and sweetener. Then I add the walnuts and chocolate chips. Next, incorporate the two large eggs making sure to coat each oat. Then add the oil, again coating and mixing the batch to cover it well; I use a fork to do this. Then, last add the maple syrup to further moisten and coat your oats. Then they are ready to spread into your baking dish. Use the fork to flattened the grains into the pan. Bake for 18-20 minutes until golden brown then cut into bars. This makes 21 bars. I let them cool then store in snack bags, placing half in the cabinet and the other half in the fridge to avoid spoilage.

My prayer for you today is that God fill ALL that you need physically and spiritually, for He makes you worthy!