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

I love having a good amount of leftovers after Labor Day to make eating throughout the week simple. Omelets are the perfect meals to use them in too!

Even if you are only cooking for one or two people.

The leftover black bean and corn salsa will make a delicious omelet, while the leftover grass-fed burger will provide a good amount of protein and much needed iron. If you’re worried about gathering supplies for the salsa.

Don’t sweat that either!

It’s the perfect time of year to gather your peppers, onions, corn and tomatoes and put this salsa together. Chop them and add a can of rinsed black beans, some fresh cilantro, lime juice, and salt and there you have your black bean and corn salsa for your 1st omelet.

By the way, what are your favorite combinations for salsa?

Black Bean and Corn Salsa Omelet

• 2 Medium Eggs
• A Teaspoon of melted butter
• 1 cup of black bean Salsa
• Heat your skillet and add the butter. Beat the eggs and add salt and pepper. Pace in the skillet and cook 1-2 minutes. Add the salsa to half of the omelet and fold over and serve. This would be good with some melted pepper jack cheese or topped with plain yogurt and fresh parsley.

How simple is that?

I bet you’ll be very happy with the flavor too!

Burger & Mushroom Omelet with Rosemary

This omelet is a good fit for my low-carb friends who want to increase their protein intake without overdoing it on the carbs. I like the idea of extra protein in the morning too, because it keeps me full longer. The herbs give it a nice fresh burst of flavor, while the mushrooms get our immune systems raring to go.

Here’s what you’ll need for ONE omelet.

• 2 Eggs
• 1 Sprig of Fresh Rosemary (or 1/2 tsp. dried)
• 1 Sprig of Oregano (or 1/2 tsp. dried)
• 3 mushrooms (cleaned and chopped)
• 1 Leftover burger chopped
• 1/8 tsp. each cayenne pepper, paprika, and salt
• Heat your skillet, add a tsp of butter. Saute` the chopped mushrooms and warm up the burger in the skillet. Beat and add the eggs, cook one minute. Add the beaten eggs, and spices. Cook until done. Enjoy!

Summary

What God puts in the garden is good! And these two breakfast omelets are quick and easy to prepare. You and I need quick and easy so we can get away from plastic covered breakfast cereal, pop tarts, doughnuts, etc.

You know, those obesogens I’ve been talking about lately! It’s hard to get away from the things that steal our joy, physically and spiritually. That is why I hope to bring you recipes that build you up in both ways!

I pray you are encouraged to face each new day with hope and vigor as you become intentional about eating to heal your body and praying to heal your soul. We need both to function at our best, don’t we?

 For whatever was written in former days was written for our instruction, that through endurance and through the encouragement of the Scriptures we might have hope.

Romans 15:3-5 ESV – For Christ did not please himself, but – Bible Gateway

Don’t forget if you need help with health coaching contact me here:

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.

These fluffy and tasty flaxseed & cashew pancakes are lower in carbs and high in protein and fiber. I had some fresh cherries going bad and needed to use them up, so I brought them to a simmer in a saucepan and made a sauce.

When I make a fruit topping, I always think of pancakes! Since I’d gotten my Azure hall just last week, the fresh seeds and nuts seemed like perfect thing to use! So, here we go!

This acai berry yogurt is nice and refreshing for breakfast or as an after-dinner dessert. The freeze-dried powder of this amazing berry has been in my freezer for a year because I didn’t really have a habit of drinking it regularly. However, after injuring my shoulder a week ago, I remembered how wonderful it was for preventing sore muscles.

I figured if it’s good for keeping me from getting sore form a work out, it must also be good for healing a torn muscle. I decided to mix a teaspoon of it with water twice a day to see what would happen. I also used my red light belt on the should for twenty minutes, twice a day.

The powder did not dissolve well in the water, so I put it in my yogurt instead. It worked great, and tasted much better!

Benefits of Acai Berry

God’s wonderful plants continue to amaze me with their ability to help us heal! The wonderful properties of this plant are truly a gift. The rich amount of polyphenols help decrease inflammation, while the oxygen radical absorption capacity of this berry helps prevent disease. The berry is loaded with antioxidants has been shown to have the following benefits (1):

• Cardioprotective—yes your heart!

• Renoprotective—your kidneys!
• Hepatoprotectives– the liver!
• Neuroprotective —the nerve cells!

The impressive benefits go on and on…..I am thankful it assisted my red-light therapy belt to improve a potentially serious shoulder injury in 5 days. I went from not being able to raise my right arm to touch my ear to full mobility. I did some light stretches, drank plenty of water, and rested the arm, too. Moreover, the pain relief I felt in just two days was even more impressive.

I’m sure you can find a reputable brand near you to use for this recipe! Here is what I chose “Earthly Choice, Great Day Acai Powder”:

I exalt you, O Lord, for your amazing provision!

Be exalted, O Lord, in your strength!
    We will sing and praise your power.

Psalm 21 ESV – The King Rejoices in the LORD’s – Bible Gateway

Enjoy your berries, my friend! God’s plan for you is good! I am here if you need a RN Health and Wellness Coach to get you started!Book an Appointment

References:

Laurindo LF, Barbalho SM, Araújo AC, Guiguer EL, Mondal A, Bachtel G, Bishayee A. Açaí (Euterpe oleracea Mart.) in Health and Disease: A Critical Review. Nutrients. 2023 Feb 16;15(4):989. doi: 10.3390/nu15040989. PMID: 36839349; PMCID: PMC9965320.

If you’re looking for a little take-along snack with your morning smoothie or egg, this ultimate breakfast cookie will help. It’s nutrient dense with pumpkin seeds, walnuts quinoa, and whole grain. It’s also low in sugar, which is tolerable to those who have completed their sugar fast to remove its sweet desire from the pallet.

There are studies to prove you can retrain your taste buds to remove excess salt and sugar. (1)

Keeping sugar at a minimum in our diet for optimal health, is the goal here. We want whole food, all the time! And giving up those highly processed items without nutrients, is a start to better health.

Plus, you can choose if you want to go with baker’s honey (17 grams of sugar per tablespoon and 60 calories) or cane sugar, which has 13 grams per tablespoon. Using 2 tablespoons of honey in this recipe keeps the sugar less than 1 teaspoon per cookie.

Remember, the American Heart Association recommends less than 6 teaspoons of sugar per day to minimize heart disease risks! The American Cancer Society also recommends a low sugar and decreased intake of processed food. (1) So, making our own items and having complete control of the ingredients in them, helps us stay within range.

Exercising portion control is still a must here, as well. Just because they are healthy doesn’t mean we can eat the entire batch!

Practicing intentional eating and making healthy, purposeful choices alongside this cookie to attain fullness is doable.

Good Land

When we look around at all the things available to us in our markets and our farmland, we can see how the Lord has given us good land. I feel a small piece of the promise for Israel came true for Americans too, so many years ago. As they sought freedom to worship in a better land, on the Mayflower and her sister ships, they arrived at a land of plenty.

And they took in their hands some of the fruit of the land and brought it down to us, and brought us word again and said, ‘It is a good land that the Lord our God is giving us.’

Deuteronomy 1:25

Enjoy your good land today, my friend! And while you’re at it, try this ultimate breakfast cookie to get you started! I am here for you, if you need a RN health and wellness coach to guide your through healthier lifestyle changes. Book a consultation here!

I hope you enjoy these ultimate breakfast cookies! if you’re looking for more cookie recipes check out these Vegan Cookies and Low Sugar Lemon Cookies.

References:

May CE, Dus M. Confection Confusion: Interplay Between Diet, Taste, and Nutrition. Trends Endocrinol Metab. 2021 Feb;32(2):95-105. doi: 10.1016/j.tem.2020.11.011. Epub 2020 Dec 28. PMID: 33384209; PMCID: PMC8021035.

My late stepmother, Doris, loved to eat Goetta. The sausage oat mixture was a frequent breakfast item for her. So, the other day when I was failing miserably at making tasty nitrate-free turkey sausage patties for my hubby, I decided to look up a recipe for Goetta.

Following a food.com recipe, I did the following:

• Place 1/2 cup of oat groats in a saucepan of 1 1/2 cups of water, 3 bay leaves, 1/2 teaspoon of salt, 1/2 teaspoon of pepper.
• Boil for one hour on low until they are tender.
• The water almost boils off the groats, and there is a little left over.
• I substituted 1 pound of ground turkey for pork and pureed 1 cup of leftover chicken for added filling.
• The meat is added to the oats and stirred a bit, browning slightly. Preheat the oven to 350 degrees.
• Add 1 tablespoon of olive oil, another 1/2 teaspoon of pepper and salt.
• Oil a 9×13 baking dish with olive oil and place the meat mixture in the pan. Brush on another tablespoon of olive oil.
• Bake for 1 hour. Then cut into squares.

It was delicious! I felt like Doris was with me the whole time cheering me on!

Devotion

She is at home with the Lord and gathered with her people. It reminds me of Abraham breathing his last in Genesis and being gathered to his people.

God establishes a covenant with Abram for the generations to come. Abram, (childless at 85) couldn’t comprehend what God was saying, yet when God puts him in a deep sleep and shows him the slaves in Egypt 400 years and their coming out of the land with great possessions, he understands.

This text is written to the many children (descendants) of Abraham to show them God’s faithfulness.

I appreciate the nugget of information about Abraham’s life after death. God says, “…as for you, you shall go to your fathers in peace. I’ve looked back through the chapters of Genesis and believe this is the first mention of life after death.

 As for you, you shall go to your fathers in peace; you shall be buried in a good old age.

^{Gen 35:29} And Isaac breathed his last, and he died and was gathered to his people, old and full of days. And his sons Esau and Jacob buried him.

When Jacob finished commanding his sons, he drew up his feet into the bed and breathed his last and was gathered to his people.

Genesis 15:15, 35:29, 49:28-33 ESV – As for you, you shall go to your – Bible Gateway

The text teaches me God has a plan for my soul and your soul, long after we depart from this world. The idea of being gathered to my people not only gives me hope to be with God forever, but also a cherished loved one I miss dearly.

I look forward to seeing her again in heaven some day!

Turkey Goetta & Spinach Panini

Remembering her love of Goetta inspired me to use the No Knead Bread to make a Goetta Panini Sandwich.

A sugar free berry crisp is a great way to start the day!

Here is a simple and easy recipe for you to make if you are interested in enjoying your berry crisp without eating a lot of sugar.

Benefits of Berries

According to PubMed, studies show berries are plentiful in anthocyanins, vitamins, minerals, and fiber. Therefore, they are beneficial for the following conditions:

• Cancer fighting antioxidants
• Reduces inflammation
• Oxidative Stress
• Reduces Heart disease risks
• Beneficial for low fat diets and fighting obesity
• Antioxidants help fight neurodegenerative disorders.
• Fighting Alzheimer’s

Enjoy the benefits of berries in your morning routine and throughout the day to improve blood vessels, and blood flow to all areas of the body. What God puts in the garden is good!

Devotion

Joseph was thirty years old when he entered the service of Pharaoh king of Egypt. And Joseph went out from the presence of Pharaoh and went through all the land of Egypt. During the seven plentiful years the earth produced abundantly, and he gathered up all the food of these seven years, which occurred in the land of Egypt, and put the food in the cities. He put in every city the food from the fields around it.

Genesis 41:46-48 ESV – Joseph was thirty years old when he – Bible Gateway

Joseph stored up the grain from the seven plentiful years as the earth produced abundant crops. You and I can benefit from the storing up in our plentiful years, too! When we are young, we have the opportunity to store up savings, train our children in the way they should go, and take care of our homes.

If we have faith and value, the wisdom of the bible we can store up treasures in heaven. I am grateful for every berry God provides and all wisdom in his Word. I hope you do too!

Enjoy this berry crisp today and get some of those antioxidants while you build up your cells!

I look forward to sharing more recipes with you! Check out the garden for more ways to use berries! If you are looking for workshops, I have those too!

Part of simplifying health God’s way is looking for easy ways to boost nutrition while on the go. A simple and intentional breakfast smoothie helps you and I stay on track and gives us the energy we need to get through our morning and stay on our intentional eating plan.

To make it even easier, we can pick a large package of organic spring greens from our local grocery store, that’s already been triple washed, to help us get started. Keeping some unsweetened almond milk on hand with some fresh fruit is helpful too. It also gives this smoothie a little sweetness and extra protein.

Combine this morning power drink with a fresh-milled slice of toast and peanut butter and you’ve got a well-rounded breakfast to start your day. It’s a great idea for kids too! The kiddos might really enjoy it with a Fresh Milled Oat and Wheat Poptart.

Benefits of a Power Green Smoothie

The kale and spinach provide vitamin K, C, and A, with potassium and calcium. Banana and Kiwi are going to provide more fiber, vitamin C, a well-rounded B complex (without B12) plus some magnesium. Serve this with a multi-grain English muffin, or toast, and a boiled egg and you have a complete and simple breakfast.

God’s always providing us with wonderful options in His garden!

Devotion

And to every beast of the earth and to every bird of the heavens and to everything that creeps on the earth, everything that has the breath of life, I have given every green plant for food.” And it was so.

Genesis 1:29-31 ESV – And God said, “Behold, I have given – Bible Gateway

Everything that has the breath of life, God gives green plants for food. It is so comforting to me, every time I read His Word, to see how He plans for every single need. A good amount of minerals circulating in our blood through the whole food we consume helps decrease leg cramping, relaxes blood vessels, while also providing necessary B vitamins that help us stay calm.

What God puts in the garden is good!

(1) Facebook has my microblog about different smoothie recipes I like.

Since a problem for many people, and maybe you too, is casein and whey in dairy, causing increased inflammation, we’re omitting regular milk. Pasteurization may remove pathogens, but it also removes the necessary enzymes needed to digest milk properly for adults. It Seems like there would be a set standard to create clean milk nationwide at the milking facility, rather than remove vital ingredients after the fact.

If you’re like me, it may take several years to realize just how stiff joints can be after consuming dairy. Since I’m sure God wants us to function at our highest potential physically and spiritually, we can rethink what we put in our mind and bodies to help us maintain health.

So now, when considering a cool summer treat, using unsweetened vanilla almond milk (USVAM) to make one, instead of ice cream makes more sense. It slows down the stiffness and pain. If you’re interested, some favorite smoothie combinations are listed here:

Blueberry, avocado Smoothie
1/2 cup frozen Blueberries, 1/2 of an avocado, 1 cup USVAM

Banana Strawberry
1 banana, 3 frozen strawberries, 1 cup USVAM

Orange, Banana
1 frozen orange, 1 banana, 1 cup USVAM

Plus, the recipe of the day.

I hope you enjoy this smoothie recipe and the others listed above. Be sure to let me know what your favorite combination is! I am here for you if you need guidance and encouragement fighting chronic disease and getting healthier. There are many free resources and recipes to help get you started, especially my 15 strategies for intentional eating. However, if you need more personal attention, I’d be happy to meet with you for a consultation here: Coaching Services.

Are you looking for an easy breakfast that will keep you full all morning? Look no further! Here is a loaded blueberry & quinoa oatmeal you can enjoy quickly. Cooking grains or seeds like quinoa (that act like a grain) ahead of time for the week makes a meal ready in less than five minutes. It’s also healthy, filling, and delicious!

I’ve been a huge fan of quinoa for many years and use it instead of rice or pasta in most of the dishes I make. This makes sense to me because I’m not a big fan of either of those sticky starches. Quinoa, on the other hand, doesn’t have the same stickiness, it’s dry and fluffy, yet slightly on the crunchy side. It’s my kind of filler for any side dish or main dish. Plus, it’s loaded with good nutrition!

Benefits of Blueberry & Quinoa Oatmeal

As my vegan friends are aware, quinoa contains all the essential amino acids necessary to make it a complete protein. It is also rich in fiber, magnesium, potassium, zinc, choline, and betaine. It is higher in natural vitamin E and folate than any other grain-like breakfast dish. And combined with oats it provides a decent amount of calcium.

Take comfort knowing this is a wonderful gluten-free alternative for people with celiac disease, while it also provides a strong amount of protein for my vegan friends. It’s a win-win for us meat eaters too, because the way this bad boy feeds the good gut bacteria is phenomenal. It works as a prebiotic by supplying bioactive peptides and polysaccharides. During an in vitro study, dietary fractions of quinoa showed anticancer activity, bile acid binding, and radical scavenging activity. (1)

If you’re looking to improve your heart health, you’ll be happy to know, quinoa combined with oats doubles the cholesterol lowering impact of this breakfast bowl too. Don’t you love another good reason to eat well? A regular intake of blueberries and their anthocyanins help reduce the risk of cardiovascular disease, type 2 diabetes, improve weight maintenance and neuroprotection. (2)

The walnuts are heart protective and rich in omega 3 fatty acids, while pumpkin seeds are known to help lower LDL cholesterol in animal studies, and breast cancer in others. (3, 4). The additional benefits of these nuts and seeds make this loaded blueberry & quinoa oatmeal bowl a very nutritious option for breakfast. There is no better way to experience contentment than resting in the knowledge God has always had a plan for our good health!

Devotion

“The counsel of the Lord stands forever,

    the plans of his heart to all generations.”

Psalm 33:10-12 ESV – The LORD brings the counsel of the – Bible Gateway

Yes! His counsel stands forever, and the plans of his heart are clear! His Word assures you and I He is for us and not against us. Over and over, we see in the bible two clear things:

1. His love endures forever, and

2. He loves righteousness and justice..

The psalmist says, “the earth is full of the steadfast love of the Lord”. He proved it by becoming a man and dying on the cross for you and me. And he proves it daily in the gift of healing through His gardens around the world. He is worthy of praise!

I thank you for spending time with me today and taking a look at the perfect plans of our Creator in the garden and in the hope of His mighty love!

Remember, if you need wellness coaching, I am available to help just contact me here: on my wellness package page . You can find other recipes for quinoa here: Sweet & Spicy Chicken Zucchini Quinoa Bowl, Power Quinoa & Cucumber Salad

May He bless you and keep you this day and every day!

References:

(1) Zeyneb, H., Pei, H., Cao, X., Wang, Y., Win, Y., & Gong, L. (2021). In vitro study of the effect of quinoa and quinoa polysaccharides on human gut microbiota. Food science & nutrition, 9(10), 5735–5745. https://doi.org/10.1002/fsn3.2540

(2) Kalt, W., Cassidy, A., Howard, L. R., Krikorian, R., Stull, A. J., Tremblay, F., & Zamora-Ros, R. (2020). Recent Research on the Health Benefits of Blueberries and Their Anthocyanins. Advances in nutrition (Bethesda, Md.), 11(2), 224–236. https://doi.org/10.1093/advances/nmz065

(3) Abuelgassim, A. O., & Al-showayman, S. I. (2011). The effect of pumpkin (Cucurbita pepo L) seeds and L-arginine supplementation on serum lipid concentrations in atherogenic rats. African journal of traditional, complementary, and alternative medicines : AJTCAM, 9(1), 131–137. https://doi.org/10.4314/ajtcam.v9i1.18