I had left over asparagus sauteed in garlic from dinner last night and thoughts of adding it to a sweet potato frittata was born! It’s a simple, delicious, dairy free and gluten free dish for a brunch my friends and I are enjoying today.
Since I love making easy main dishes, this is a no-brainer!
And the best part of making a sweet potato & asparagus frittata is the flavors blend well for breakfast or brunch. My keto friendly family and friends will also be happy with the lower carb and calorie calculations. The combined nutritional benefits of sweet potatoes & asparagus are impressive also.
Benefits of Sweet Potato & Asparagus
Sweet potatoes are rich in beta carotene, an antioxidant thought to help fight cancer and improve vision. It is a good source of fiber (about 3 grams per 3 ounces) Vitamin A, B6, and C, while also providing a portion of every amino acid needed to build protein except hydroxyproline.
What’s good to know about vitamin B6 is it is responsible for over 100 enzyme actions responsible for metabolizing protein. It is helpful for the heart because it balances homocysteine levels in the blood. Not only that, but it builds the immune system by forming lymphocytes and builds blood by helping produce hemoglobin (the molecule that carries oxygen through the blood) (1) B6 is important for cognitive function and neurotransmitter function too!
One cup of chickpeas contains the highest amount of B6 at 1.1mg/serving followed by beef liver, tuna (0.9mg/serving), and salmon (0.6mg/serving).
Asparagus is rich in vitamin K and folate. Folate is vital for preventing neural tube defects in a growing fetus and is important for DNA reproduction. The natural form is called folate, while the synthetic form is called folic acid. Asparagus has good amounts of flavonoids that help fight cancer, lower blood pressure, and help fight bacteria and viruses (2)
God’s Plan in The Garden
I read about the benefits of garden plants and see precision in how God cares for His prize creation.
Yes, you and I are part of His prize creation. We are made in His image and likeness. Therefore, respecting and being good stewards of our bodes involves filling them with gifts from His designed garden. We can honor His gift of resilient bodies He gave us by sustaining and nourishing them with foods like these. Just as God prepared His Word to nourish our souls. Teaching our children and their children the same principles help them know God, and His goodness, while giving their cells the ability to fight disease as they age.
“Only take care, and keep your soul diligently, lest you forget the things that your eyes have seen, and lest they depart from your heart all the days of your life. Make them known to your children and your children’s children
In an iron skillet (or other oven compatibale skillet) sautee 1 cloves of minced garlic in 2 tsp avocado oil for about a minute. Add the chopped asparagus and cook until just tender about a minute. Salt to taste then remove asparagus to a bowl and set aside.
In the same oiled skilled add the shredded sweet potato, paprika, cinnamon, and pepper. Mix spices and oil into the potato slightly and spread it over the bottom of the skillet and up the sides. Bake in the oven 15 minutes.
Meanwhile prepare the eggs in a large bowl by adding salt, onion powder, a dash of pepper and 1 tbsp. chopped oregain. Then add the milk and whisk well.
Once the potatoes have cooked 15 minutes remove them from the oven and pour the egg mixture over the potatoes. Spread the chopped spinach and chopped asparagus evenly over the eggs. Top with the shredded Romano cheese and bake for 15-20 minutes or until eggs are done.
I hope you enjoy your sweet potato & asparagus frittata! It pairs nicely with some quinoa & walnut bread if you have the patience and desire to benefit from fresh milled bread making. It is a time-honored skill children can learn alongside you. Maybe even, one they will treasure forever.
Please do me favor, if you’ve tasted this recipe from my kitchen or are making if for yourself leave me a rating! I am always in need of improvement, Ya know! Many blessings to you and God bless!
References:
Greenberg, J. A., Bell, S. J., Guan, Y., & Yu, Y. H. (2011). Folic Acid supplementation and pregnancy: more than just neural tube defect prevention. Reviews in obstetrics & gynecology, 4(2), 52–59.
2. Li, Y., Yao, J., Han, C., Yang, J., Chaudhry, M. T., Wang, S., Liu, H., & Yin, Y. (2016). Quercetin, Inflammation and Immunity. Nutrients, 8(3), 167. https://doi.org/10.3390/nu8030167
Sourdough Starter Waste Ideas
I’m really trying to get sourdough starter down, so I am not dependent on buying yeast for making bread. In the information age we live in there are so many voices and instruction to steer a person off course. It’s no wonder my first two sourdough starters failed. So, I’ve watched about four different Youtubers make their sourdough and I’ve settled on the one that makes the most sense. However, it requires wasting half the starter each day, so I had to come up with some sourdough starter waste ideas.
According to several reputable sources, sourdough bread is beneficial for feeding the good gut bacteria, decreasing thy phytic acid in the grain that competes with absorption of minerals, and it doesn’t spike blood sugar or insulin levels (1). A pretty impressive profile combined with the naturally occurring B vitamins, selenium, fiber, and protein found in whole grain bread.
Sourdough Starter Process
The first step in making my sourdough is to combine 1 cup of flour with 1 cup of water and mix well, the first day, while leaving it on the counter (lightly covered) at room temperature to ferment. The problem for me is a dark grey film spread over the top of the starter after 12 hours.
Not good.
I thought maybe I’ve had this fresh milled grain too long in the fridge and it’s bad, or my water is not as clean as I thought. So, I scraped all the grey stuff off and threw it away. Although the mixture didn’t’ smell bad, I decided to waste that completely and start with fresh milled grain, and twice filtered water.
The second day, you remove half the starter and add the same amount of flour and water, and repeat this process the third day, and twice a day the fourth and fifth day. So, what to do with the sourdough starter waste?
.
Below are the two recipes I decided to try with the sourdough starter waste…
Quiona, Peanut Butter & Whole Grain Pancakes
I take my sourdough starter waste and add 1/2 cup of quinoa, 2 tablespoons of peanut butter, a teaspoon of cinnamon and a pinch of salt. (I forgot to add an egg! But it didn’t need it after all). I grease my preheated cast iron skillet with a teaspoon of avocado oil or ghee and divide the batter into two small cakes. I lightly fry them on each side until golden brown. While they are cooking, I gather fresh or frozen strawberries and mangos and drizzle them with a teaspoon of maple syrup.
Once the pancakes are done, I top them with the fruit.
Sourdough Starter Waste Muffins
The second day I mix the sourdough starter waste with a half a cup of unsweetened almond milk and a cup of fresh milled whole grain flour to make muffins. My hubby’s favorite is below:
Peanut Butter & Chocolate Chip Muffins
Take the sourdough waste and flour as mentioned above (1/2 cup starter, 1/2 cup almond milk, 1 cup whole grain flour) and add 1 tsp baking powder, 1/2 cup honey, 1/4 cup of peanut butter, 1/2 cup 72% cacao chocolate chips, 1/4 teaspoon salt, and 1 egg. Mix well and pour into greased muffin pans. Bake at 375 for 18-20 minutes or until a toothpick comes out clean.
I made a similar recipe gluten free last week and you can find it here.
Since I’m new to this entire process, I’d love your input and ideas! Progress is good when you have a friend to help you along. Besides, scripture assures us we are better together!
Have a blessed day and continue to take advantage of what God puts in the garden, because it is so good!
I’m always looking for meals to help maximize energy. First, I must be aware of what zaps my energy. I’ve been associating the effects of food on my body over the years because of studying wholistic nutrition at Clayton College of Natural Health and reading nutrition books.
So, today I’d like to share with you two meals and a Three-Day Food Diary to show you how to become more aware of food’s effect on your body. It is a technique good for helping you identify problems and spurn you into an Intentional Eating program for yourself and your family. The process is really simple, and I’ve included a downloadable pdf journal below so you can attach it to your phone or print it at your convenience.
The great thing about this 3 Day Food Journal is you’ll quickly learn what increases your energy and what zaps it!
Three Day Food Diary: A three-day food diary is helpful to note eating patterns and signs and symptoms (S/S) after eating certain foods. For example, you may not normally associate a burning sensation in your stomach after eating salsa and chips, coffee or citrus. But I assure you, there are acidic foods, spices, and drinks creating havoc in your stomach. Although you and I may be able to tolerate one acidic substance, we find out when we add two or three more, we’re up all night with pain!
Another thing that occurs with energy zapping foods is fatigue or muscle aches. Some people even get headaches, itching, or bloating as symptoms. Even though we may not have a food allergy, the discomfort is real. We can quickly begin to identify food sensitivities by recording how we feel after we eat in this three-day journal.
I also like to ask people to record all serving sizes, soft drinks, added toppings. So, we don’t miss anything!
In the meantime, enjoy this Energy Packing Salad I make just about every day, and this Salmon, Broccoli, and Sweet Potato Omelet I found on YouTube. You’ll enjoy plenty of helpful Omega 3, magnesium, B vitamins, and power packed Broccoli’s antioxidant and cancer fighting ability! Not only that but you’ll have energy to sustain you throughout the day!
God loves you and I so much He sufficiently provided for our bodies time here on earth through every item in the garden. But more importantly, He shows us His love through His Son’s sacrifice on the cross for our eternal souls. May He bring you much joy from His wonderful goodness today!
Before you know it, you maximize your energy too!
Salmon Sweet Potato & Broccoli Omelet
1 Cup Chopped Fresh Broccoli
3 Eggs
1 Cup Sweet Potatoes (Diced and Precooked (I use left overs))
1 Tsp Oregano (I like fresh, you can use dried)
3 onces Salmon (Again, I use left overs)
1 Tbsp Onion (Chopped)
1 Tbsp Olive Oil
1 Clove Garlic (Minced)
Heat Skillet while you preare your eggs. Beat the eggs in a bowl.
Add the oil to the skillet.
Saute the onion and garlic until translucent,
Add the beaten eggs, then potatoes, broccoli, salmon, and oregano. You can also add salt and pepper to your taste. Place a lid over the mixture until eggs are done to your preference.
Energy Packing Salad
2 Cups Mixed Greens
1 Carrot
2 Tbsp. Parsley
1 Egg (Boiled)
1/4 Cup Quinoa (Precooked)
2 Tbsp. Beets (Fresh Julianned )
1 Tbsp. Sunflower Seeds
1 Tbsp. Pumpkin Seeds (Hulled)
2 Tsp. Olive OIl (Ordanic Extra Virgin)
1 Tsp. Apple Cider Vinegar
1 Stalk Celery (Chopped)
1 Cucumber (Chopped)
1 Tsp. Onion Powder
Gather your salad greens on a plate, top with the chopped vegetables, parsley, punpkin and sunflower seeds and onion powder. Then mix your olive oil and apple cider vinegar to place on top.
You and I can make quick and easy pancakes with leftover sweet potatoes and avoid all the ultra-processed ingredients damaging our health. These sweet potato and pecan pancakes will have two versions:
Fresh-milled whole grain
Oat, Flax and Ground Chestnuts
Although eating intentionally for optimum health becomes second nature when it’s incorporated into our daily routine, things happen to throw a wrench into our plans and we need something easy.
Waking up and not wanting what we made for dinner the night before as a breakfast option is one of those things.
Do you ever wake up wanting bread instead of an omelet? I do!
But if we don’t have something healthy made ahead of time and we’re not in the mood to cook, something easy and delicious can still be possible.
Bread-making is a small part of our healthy eating plan alongside plenty of fresh fruit, vegetables, and protein. So, when we plan our meals for the week, we want an order of options to best fit our needs, right?
1. Protein
2. Vegetables
3. Fruit
4. Fiber
One day a week is set aside to meal prep and in this household, bread making items like tortillas, buns, or bread may be a Thursday or Friday.
However, when we have some grain left over it will be enough to make 5 small pancakes. Having easy and quick tools in our kitchen, is always a plus for days when we don’t feel like making large meals.
Sweet Potato & Pecan Pancakes
When I make pancakes, I always think of Abigail in the bible making preparations for the sheering of the flocks. Her husband Nabal refused to give David and his men some of the flock they’d protected from predators, and David was about to descend on Nabal’s family with some vengeance. Quick thinking Abigail, grabbed 200 fig cakes, bread, and 5 prepared sheep and set out to meet David. She fell at his feet and offered him the food. But her speech reminded him who he was, who his provider is, who his protector is, as well as his purpose:
Please forgive the trespass of your servant. For the Lord will certainly make my lord a sure house, because my lord is fighting the battles of the Lord, and evil shall not be found in you so long as you live. And when the Lord has done to my lord according to all the good that he has spoken concerning you and has appointed you prince over Israel my lord shall have no cause of grief or pangs of conscience for having shed blood without cause or for my lord working salvation himself.
I am amazed when I think of all the people, she had a hand in keeping alive that day. Yep, a quick-thinking and resourceful woman can keep many men out of trouble and benefit entire families. Speaking of benefits, there are some nice benefits for our energy levels with these pancakes.
Benefits of Sweet Potato & Pecan Pancakes for 2
The fresh-milled grain I’m using is a hard red wheat that provides a great source of protein and fiber. It also retains the original B vitamins and Vitamin E the way God intended it to be eaten (The faulty nutrition label below does not take these vitamins in account but, I assure you they are there). Manufacturing this product and separating the bran and germ to leave the white starchy protein is the bread filling store shelves.
Small growing bellies are consuming the nutrient poor bread every day and are instead filled with “enriched” synthetic vitamins. They deserve better than bleached flour enriched with synthetic vitamins and harmful preservatives.
It does more harm to kid’s cells than good, but it’s better than nothing. I served it and ate if for years before I knew better. I wish someone had shown me how to do it right the first time.
Oh, well enough lamenting… It just wasn’t in God’s timing. Like everything, He has a plan and a purpose.
Here is the simple and delicious recipe for these pancakes,
Sweet Potato & Pecan Pancakes for 2
1 Cup Hard Red Wheat (milled)
1 Egg
2 Tbsp Sweet Potato ((Precooked and mashed))
1/4 Tsp Salt
1/2 Tsp Baking Powder
2/3 Cup Vanilla Almond Milk (Unsweetened)
1/2 Tsp Cinnamon
6 Pecans (Chopped )
Preheat skillet on low while mixing ingredients
Combine the flour, salt, baking powder, cinnamon in a bowl and whisk well.
In a large measuring cup place the milk, egg, and sweet potato. Blend well with a fork. Then pour into the flour mixture and add pecans. Mix well.
Melt a small tsp of butter or oil of your choice in the skillet. Pour the batter into three small rounds in the skillet and let cook on low-medium heat until bubbles appear, and the edges of the pancake look done. Flip it over and cook another minute or two.
Serve with maple syrup.
I hope you enjoy these pancakes! Check out my ideas for extra sourdough starter too, if you want another pancake recipe. I look forward to helping you and your family get on track fighting chronic disease so leave me a message to get started with health coaching!
Gluten Free Version of Sweet Potato & Pecan Pancakes
My gluten free friends like their pancakes too! In fact, they can be just as tasty and delicious with some organic chestnuts from Costco! I’m posting my ridiculous video of this pancake experiment and tweaked the recipe to create “mold free” pancakes with fiber, protein, and minerals!
Creating recipes is fun and I hope you enjoy it as much as I do!
Gluten Free Sweet Potato and Pecan Pancakes
1/2 Cup Sweet Potato (cooked)
1 1/2 Cups Almond Milk (Or Milk of your choice)
2 Eggs
1/2 Cup Flaxseed Meal
3 Chestnuts (Ground)
6 Pecans (Ground)
1 cup Oat flour
1/2 tsp baking powder
1 tsp cinnamon
1 tsp Butter
Puree oats, nuts, flaxseed to make a flour with a straight blade or use what you already have on hand.
Place in a bowl and add baking powder and cinnamon.
Blend the cooked sweet potato, eggs, and almond milk add it to the dry ingredients and mix well.
Heat the nonstick skillet to low and when ready add a pat of butter.
Cook until done in the center, about 5 minutes each side.
Top with maple syrup and pecans
10 Sugar-Free & Hearty Meals for Breakfast
Today I want to provide you with 10 Cane-Sugar free hearty meals to break your fast.
Although the best part of breakfast is that it’s good any time of day. Even if your breakfast time is 11am or later!
Let’s face it, the myth that breakfast is the most important meal of the day needs to go away. If you break your nighttime fast at 11am or later, because you’re not hungry, listen to your body. When you are hungry, think about how important intentional eating can be for incorporating excellent fuel to start your day.
The great thing about trying these 10 hearty meals is they are free of sugar cane and won’t zap your energy midday or cause inflammation or brain fog. Some are sweetened with fresh fruit, that provides natural sugar, antioxidants, and fiber.
When I think about how much kids need this kind of breakfast too, I feel a little guilty. Because I remember my cereal cart packing days when my kids were young. They needed better, but I didn’t understand at the time how little nutritious fuel they were getting with packaged cereal. Although both my girls turned out pretty healthy, now I think more about being an example and providing better nutrition for my grandchildren.
They can break their fast with sugar free & hearty meals like the ones listed below instead of highly processed cereals, with synthetic vitamins, colorings, and chemicals that damage cells instead of build healthy cells. I know fruit gets a bad rap in the weight loss world, but I truly believe what God put in the garden is good and for our good.
So, if removing cane sugar from our palates is doable with fresh fruit and provides powerful antioxidants, I’m going for it!
Now, before I start there are a few things I want you to understand about me and my cooking and recipe development:
I am not a dietician and do not calculate calorie requirements, nor develop meal plans for people. My background is nursing, education, psychology, and coaching with 18 months of wholistic nutrition via Clayton College of Natural Health (which is no longer operating) and personal study of nutrition over the years. My love for whole food and whole people drives me to read as many nutrition books as possible. Books of particular interest are the ones that are driven by evidenced-based studies.
I do not count calories, fat, or carbohydrates when I eat or develop recipes. However, if you do, I respect your decision to do so and will provide that information for you. The reason I do not calculate these things is because I strive to create recipes that are whole food from God’s garden, using fruit, vegetables, grains, lean meat, spices, and herbs. When we eat whole food and cut out denatured processed food with dies, chemicals, flavorings, and additives, we are full and satisfied with smaller amounts for a longer period of time. Therefore, we maintain an optimal balance of macronutrients and bodily requirements, while maintaining a healthy weight.
Lastly, I practice and teach my clients intentional eating. A process where we savor food and use it for its purpose of sustenance (and enjoyment), while asking the Holy Spirit to lead us in utilizing the spirit of self-control. Keeping treats and small amounts of sugar for special occasions is the goal of a well-balanced healthy lifestyle. It guides us through the mindset of approaching God’s provision with respect and care, while not being controlled by our desire to consume large amounts of anything in daily use.
So, without further ado, here are 10 Cane-Sugar-Free & Hearty Meals to Break Your Fast:
You can use this recipe any time of the day and change up the grain to barley, quinoa, or farrow. Whatever your grocery store has on hand in their grain or seed isle that can be soaked overnight and heated gently in the morning to provide a good source of various vitamins. Don’t be concerned about the number of calories in the walnuts. You only need 1 ounce for this dish and that is about 3 walnuts, chopped. YES, you’ll get 185 calories, but you’ll also get 4 grams of protein and 2 grams of fiber as well as heart rich omegas! God knows what he’s doing, he provides big impact in small amounts for a reason. We just have the convenience (and expense) of someone else making them easily attainable. Just picture the forager picking through that black drudge of a fallen walnut to get to the very hard nutshell and then trying to pry it open to enjoy the nutritious center!
Yep, go ahead and praise Him today for being born at this time!
I love using leftovers from the night before to break my fast. It’s two meals in one, so when cooking dinner, I begin to think ahead to breakfast. If you make your own tortillas, use unbleached organic flour and store it in the fridge for best freshness. Otherwise, it goes rancid after 30 days. I like grinding my own wheat berries once a week on my preparation day to incorporate all the nutrients God provided. If you can do that great, I can help you out with a prep day workshop. Another option is to look at the ingredients on the label and look for 100% Whole Wheat flour in your tortillas or whatever grain or grain less flour you prefer.
Quinoa is such a versatile seed, and I enjoy it in many meals! If you’ve tried it, you know what I’m talking about. It’s also a complete protein, is loaded with fiber and works in your gut like as the best stool softener ever! Yep, this old nurse just said that in a post. Believe me, gut health is one important key to brain and heart health and the sooner we feed our temples of the Holy Spirit the right fuel, everything else works better too!
I told you I’m usually thinking of breaking my fast with dinner, and since asparagus is on the menu at least once a week in our house, we have some leftover for the next day. Now, I was hesitant to buy this for a few weeks because it became so expensive, then I realized I pay almost that price for a fourth of what I get in an entire bundle when I go out to eat. So, why not buy the bundle and enjoy it in three meals? Since I’m always battling my fleshly desires for sugar, it’s nice to have something filling and enjoyable to replace the crave. Fresh fruit in season helps me do this. So, if you’re looking to remove the desire for sugar from your palate too, I hope you like this as a brunch or lunch idea. Your brain and heart will surely thank you!
I know, more quinoa, right? Yes! I got 5 lbs. on sale through a food distributor and it’s cheaper than the local grocery store. They used to sell a mix of quinoa and rice in a boil-in-bag, but I don’t see that anymore. No worries, quinoa is easy to prepare and keeps in the refrigerator for at least 7 days. Oh, and it quadruples in size so one cup raw equals a whole pan cooked! It can then be used frequently for various meals in place of rice or bread. I rinse mine according to package directions, add water in a 2:1 ratio, bring it to a boil, place the lid on it, and turn off the burner; leaving it there for at least 20-30 min. It is always light and fluffy and ready to use.
There are some really good whole-grain pita bread options in the grocery store. So, when reading how I make mine, don’t feel pressured to make the same thing or think it’s too difficult. The first thing I learned to do as a young lady beginning to cook is improvise! In other words, use what you have that is doable for you and incorporate the ideas in the recipe as something easily adjustable for your schedule, routine, or preferences. I grew up with my mom buying pita bread from the grocery store. It was probably in one of her fad diet magazine articles she always read.
Who says you can’t have fresh greens for breakfast? They are so refreshing and filling with eggs and whole grains. Although, these whole grains are not 100% cane sugar free, they are close. I use one teaspoon to help the yeast develop, but other than that they are mostly sugarless. See the graphic below of why I take two hours out of my week to grind my own flour and make my own bread. You deserve better too, better ingredients and better health. Again, I don’t expect others to go the extra distance to invest in a grain mill and wheat berries, however it is a wise investment. Maybe ask for one as a Christmas or birthday gift. It will be the gift that keeps on giving. When you read the labels below, you see why joints ache, and brains are foggy.
I use Aidell’s Chicken apple sausage for this hearty brunch or breakfast meal, but you can easily use ground chicken with an apple and spices. In fact, I’m going to have to come up with some of my own chicken-apple meat balls because I’m not sure if the “spices” on the label include MSG (monosodium gluconate). Each link is loaded with sodium too, about 700mg, if I made my own that would be reduced considerably. However, in a pinch, this packaged product claims no nitrates or nitrites are added to the product.
A simple apple with 2 tablespoons of crunchy peanut butter has to be one of my all-time favorites! It’s also an easy meal for breaking the fast. However, it is most healthy when purchasing the all-natural peanut butter with salt only. Did you know manufacturers add partially hydrogenated oil to their peanut butter? Say what! Yes, it is cheap and fills the jar, but is so damaging to growing cells.
Now, I’ll admit the all-natural peanut butter takes more work. I’ve found the simplest way to mix it is to find a bowl with a lid and pour the entire contents of the jar into the bowl and mix it with a fork. I store the bowl in the fridge for easy access and no further need to stir. The texture of the “Crunchy” is my personal favorite, and find it is very filling until my next meal.
Ok, I know what you’re thinking, sauerkraut for breakfast….no way! Haha, I know it sounds crazy but when you give up sugar your taste buds change! We have new and exciting dimensions in flavor to explore. You and I also need to feed our good gut bacteria daily to enhance our immunity and our mood. In this article the whole egg and cholesterol myth is debunked as well.
Did you know eggs have all the B vitamins you’ll need? Yes, according to a National Institute of Health article on the nutritional facts of eggs, “. The egg yolk contains high amount of vitamin A, D, E, K, B1, B2, B5, B6, B9, and B12, while egg white possesses high amounts of vitamins B2, B3, and B5 but also significant amounts of vitamins B1, B6, B8, B9, and B12 (Table 2). Eating two eggs per day covers 10% to 30% of the vitamin requirements for humans” that’s a hearty meal for sure! (1). The only vitamin I don’t see in this baby is vitamin C, but eat an orange or kiwi with this and you’re covered.
Last thoughts on 10 Cane-Sugar Free & Hearty Meals
I hope and pray this post helps you develop some sugar free and hearty meal ideas for breaking your fast other than cereal. There are so many more ideas out there from popular Christian Bloggers your options are limitless! Regardless if you are following a vegan, paleo, gluten free, or just a normal person like me plan, there are recipes available everywhere on social media.
Best wishes to you on your journey for a wholesome eating lifestyle!
Réhault-Godbert, S., Guyot, N., & Nys, Y. (2019). The Golden Egg: Nutritional Value, Bioactivities, and Emerging Benefits for Human Health. Nutrients, 11(3), 684. https://doi.org/10.3390/nu11030684
Spinach & Turmeric Eggs on English Muffins
I love the flavor of fresh turmeric root shredded on any dish for flavor and spice, especially eggs! So early this morning when the sniffles and cough become more intense, I decided to put a double dose on my eggs. The results…Spinach & Turmeric Eggs on Multigrain English Muffins.
It’s easy and delicious!
The turmeric can be found at a Wholefood store or ordered from a reputable supplier. I went to Etsy and found some to propagate for future use and some to eat fresh now. From the research I’ve seen, it takes this root about eight months to form good rooters. I’ll try to be patient, and start them indoors, since I don’t live in a beautiful tropical climate.
Healthier brands of English Muffins can be purchased at your local grocery store, or you can make your own. I prefer to make my own with fresh milled whole grain, but you do what works for you.
All you need is a couple of free-range eggs
1 tbsp organic extra virgin olive oil
2 tsps. fresh grated turmeric root and ground black pepper
2 tsps. fresh chopped (or dried) oregano
1 tbsp of sunflower seeds
1 tbsp of plain yogurt
1 whole grain English muffin
1/2 Cup fresh spinach.
Heat the skillet, add the oil and spices, eggs, and then sunflower seeds.
Toast your muffin, add the yogurt (some onion powder and more pepper) then the fresh spinach. Top with the eggs and seeds.
You’ll get roughly 422 calories, 25 grams of GOOD fat, 18 grams of protein, 4 grams of fiber, and a good portion of your potassium and magnesium for the day. Plus, a good portion of pain fighting, and anti-inflammatory properties found in the spices!
Spinach & Turmeric Eggs on English Muffin
Benefits of Turmeric
Turmeric root is so amazing! Zesting the root into your oil as you begin to sauté eggs or veggies opens makes it more available for use in your cells. I did not know this spicy herb was fat-soluble until today. Also, a very wise Indian friend of mine told me to also “always” add black pepper to help absorb its healing and anti-inflammatory properties.
If reducing arthritis pain is not enough to make you enjoy turmeric regularly, how about its anticancer effects? Or maybe the eighteen studies verifying its use to improve skin issues like dermatitis, photoaging, and psoriasis (1)? I’m all in for this tasty herb’s powerful benefits and in wonder anew at God’s magnificent plan to provide exactly what you and I need daily!
Devotion
God’s timing is always perfect. I may not realize it until much later, but after situations resolve, and I look back at what took place, I see Him there. I see what He prevented, and I see the wisdom in what he allowed. I know whatever happens is eventually for my good.
To this end we always pray for you, that our God may make you worthy of his calling and may fulfill every resolve for good and every work of faith by his power, so that the name of our Lord Jesus may be glorified in you, and you in him, according to the grace of our God and the Lord Jesus Christ.
Oh, the awe and wonder of looking back and remembering the encouragement from others. Most importantly, those powerful prayers! Emotions are not as tender and the hurt not as new as time passes and faith pulls us through. May God continue to make us worthy of his calling and fulfill every resolve for good.
I pray you get encouragement from His word today! And I hope you begin making this Spinach & Turmeric Egg on an English Muffin a part of your daily defense against chemicals and disease!
Vaughn AR, Branum A, Sivamani RK. Effects of Turmeric (Curcuma longa) on Skin Health: A Systematic Review of the Clinical Evidence. Phytother Res. 2016 Aug;30(8):1243-64. doi: 10.1002/ptr.5640. Epub 2016 May 23. PMID: 27213821.
Avocado & Watercress English Muffin
A sourdough, fresh-milled English muffin filled with watercress, egg, and avocado is an extra special treat for a cool winter morning…well really, any morning. However, these muffins do take a little tender loving care, so I do them on my preparation day.
The flavor and texture of these whole grain English Muffins is so good, it is worth the additional work. To get ready ahead of time, I use my Betty Crocker cookbook to find a sourdough starter. I used 2 cups of fresh-milled hard wheat flour, 2 1/2 cups warm water, 2 teaspoons yeast, and 1 tablespoon of sugar. I mixed this well in a 2-quart mason jar then covered it with a paper towel and screwed on the rim. The next day, there was some thick alcohol smelling liquid on the top, I learned this is called “hooch”.
Great…some sites said it’s harmless and just stir it in, while others said, pour it off. The first ten days I stirred it in and did not see a good rise in my rolls or my first batch of English muffins. So, on the second round, I began a new starter and poured off the hooch each day. The Betty Crocker recipe did not say to feed it daily, so I did not add flour or water the first seven days, I just stirred it two-three times each day.
Mind you this process takes seven to ten days, so if you don’t have that kind of patience, find a good quality English muffin at your local grocery store…preferably one without “enriched bleached flour, Calcium Propionate, Calcium Sulfate, Ammonium Chloride, Fumaric Acid, or Soybean Oil…..oh, and good luck with that while you’re searching!
You see now, why I value making my own!
Dave’s Killer Bread-organic English Muffins will pass the additive test and cost around $5.50. Also, there is Simple Truth Organic English Muffins for $3.99.
However, if you’re up for the challenge and you are having a bread making day, go for this recipe from Breadbecker’s , because it’s delicious! However, I use water in my starter, not milk. When they are done, I store all ten of them in the fridge and eat one every day!
Avocado & Watercress English Muffin
Today, I’m frying up one egg, applying half of an avocado, and a 1/2 cup of fresh watercress to make this delightful breakfast. That’s all there is to it, getting the dough down is the fun part.
If you are cutting calories or fat, you can omit the olive oil and use just a smidge of oil on a hot cast-iron surface, this will save you about 100 calories. I use a very small amount of olive oil to fry my eggs and I’m careful not to let the temperature get above 350 degrees, so it doesn’t become a trans-fat, as some researchers claim.
Benefits
This power-packed breakfast will provide around 474 calories (with the oil), 14 grams of heart-healthy fat, 5 grams of fiber, and 6 grams of protein. Not only that, but you’ll have a decent start to your B vitamins, C, E, and trace minerals calcium, magnesium, zinc, and selenium.
Sign me up for some intentional eating! I know what God puts in the garden is good! He is faithful to provide exactly what we need when we need it. Doesn’t that make you have a better start to your day alongside a Avocado & Watercress English Muffin?
Avocado & Watercress English Muffin
1 Whole Grain English Muffin
1/2 or 1 cup Fresh Watercress (or dark leafy greens)
1 Tbsp. Plain Greek Yogurt
1 large Egg (Poached/fried or however you like it)
1/2 tsp Onion Powder
1/2 Fresh Cut Avocado, diced
Heat your skillet and prepare your egg
Toast your Whole Grain English Muffin and set aside.
Wash and dry your watercress. Place on your English muffin and sprinkle with yogurt and onion powder, add the egg and the diced avocado and enjoy!
Devotion
When I think about how important dough was to ancient people, I have a new respect for the saying, “bread of life”. During the famine of Jacob’s day he prepared gifts of almonds, a little balm and a little honey, gum, myrrh, and pistachio nuts (Gen 43:11). They had food, and they still had their flocks and herds. It was grain they lacked. Jacob heard about Egypt having grain and sent his sons to get it. When they ran out, it was a matter of life and death.
The seven years of plenty that occurred in the land of Egypt came to an end, 54 and the seven years of famine began to come, as Joseph had said. There was famine in all lands, but in all the land of Egypt there was bread. 55 When all the land of Egypt was famished, the people cried to Pharaoh for bread. Pharaoh said to all the Egyptians, “Go to Joseph. What he says to you, do.”
56 So when the famine had spread over all the land, Joseph opened all the storehouses and sold to the Egyptians, for the famine was severe in the land of Egypt. 57 Moreover, all the earth came to Egypt to Joseph to buy grain, because the famine was severe over all the earth.
Dough is offered in the sacrifice to God as well. The grain offering is mentioned 131 times in the Old Testament. “
Numbers 15:20 says “Of the first of your dough you shall present a loaf as a contribution; like a contribution from the threshing floor, so shall you present it.“
We can appreciate the importance of this nourishing substance as a gift from God and to God as we partake each day. Even as a special place deep in our hearts remembers the spiritual bread of sacrifice in the presence of Jesus, our Lord.
A Spelt & Walnut Breakfast Bowl may be just what you need to calm your gut and get some fantastic energy for the day. Since it provides a good source of magnesium, manganese, vitamin K, 5.5 grams of protein, and 3.9 grams of fiber in every cup, this ancient grain was meant to satisfy.
Besides, this is just another dish showing how tenderly God planned for you and I to thrive. So, while you’re feeling well cared for, add some fresh fruit, walnuts, and plain yogurt to this bowl of nutty deliciousness. You’ll have a mineral packed breakfast giving you quality, heart-healthy Omega 6 fat, protein, and gut healing bacteria.
To prepare for this dish ahead of time, all you have to do is find some spelt berries. They are usually available in your local grocery store. I place 1 cup of them in a medium saucepan with 2 cups of fresh filtered water. I add 1/2 tsp salt, bring to a boil, and simmer 15 minutes. I then turn off the stove and let it set 30 mins. When it has soaked up some of the water and the berries are fully hydrated, I drain and set it aside.
To make my breakfast bowl, I take 1 cup of this nut-like grain and add 1 tsp cinnamon, 2 Tbs. plain yogurt, 1 tbs. walnuts, and 1/2 cup fresh fruit. Yum!
Devotion
Isaiah says about the farmer who levels the surface of the ground:
Does he not plant wheat in its place, barley in its plot, and spelt in its field? His God instructs him and teaches him the right way.
Isaiah 28:25b,26
The prophet explains God’s plan to plant, preserve, and prepare the grain. A system that protects it from disease and spoiling. And even the instructions on how to make it into bread. His plan is wonderful and his wisdom, indeed…magnificent! You and I can rest in His promises today, they are never-ending.
By the way, if you don’t have a hand mill, try boiling it and eating it as a porridge. Something like this Spelt & Walnut Breakfast Bowl, because that works too!
Pumpkin Pecan Scones
Anyone who knows me, knows I LOVE to make scones! So, I consider fall the perfect time to adapt my favorite biscuit recipe to make some belly pleasing pumpkin pecan scones.
These slightly sweet biscuit-like treats are perfect for a brunch or taking to a neighbor when they are mourning the loss of a loved one. A perfect way to show you care and are there for them! The also have a few health benefits.
Benefits
Pumpkins are rich in antioxidant and vitamins that help us maintain function at the cellular level. For instance, according to twenty two meta analysis studies, vitamin A and beta-carotene found in pumpkin may help ward off cataracts (1).
Whole grain freshly milled wheat will provide B vitamins and protein.
Pecans are a good source of monosaturated fat—the GOOD fat—to help with skin and brain function. Moreover, pecans contain a decent amount of magnesium, copper, manganese. Minerals that are necessary to decrease inflammation and repair cells (2).
So, enjoy this low sugar, antioxidant rich Pumpkin Pecan Scone Recipe to add a little disease fighting power to your day.
Pumpkin Pecan Scones
2 Cups Unbleached Organic Flour
1 1/2 Tsp. Pumpkin Pie Spice
3 Tsp. Aluminum Free Baking Powder
1/2 Tsp. Salt
1/2 Tsp. Cream of Tartar
1 Tbsp. Sugar
1/4 Cup Finely Chopped Pecans
3/4 Cup Pumpkin Puree
1/4 Cup Organic Extra Virgin Olive Oil
Topping
2 Tbsp. Melted Butter
1 Tbsp. Maple Syrup
Preheat oven to 425
Combine all dry ingredients: flour, spices, baking powder, salt and cream of tartar
Add the pumpkin puree and oil then softly knead on a flat surface until combined, just a couple of minutes.
I roll my dough into a log and cut into triangles, your shape yours however you want.
Bake 10-12 minutes until golden brown
While the scones are baking, combine melted butter with maple syrup and when they come out of the oven, brush each scone with the maple butter mixture.
Devotion
Finally, brothers, rejoice. Aim for restoration, comfort one another, agree with one another, live in peace; and the God of love and peace will be with you.
It’s hard to think of rejoicing for my friends who are losing loved ones daily. However, we can comfort one another in hope of being reunited some day. For we know the God of love and peace will be with us and these ole earthly bodies will be restored on the day of redemption.
In the meantime, my friend, enjoy what God puts in the garden to give you energy and strength…it is so good!
Wang A, Han J, Jiang Y, Zhang D. Association of vitamin A and β-carotene with risk for age-related cataract: a meta-analysis. Nutrition. 2014 Oct;30(10):1113-21. doi: 10.1016/j.nut.2014.02.025. Epub 2014 Mar 12. PMID: 25194611.
Alasalvar, C., & Bolling, B. (2015). Review of nut phytochemicals, fat-soluble bioactives, antioxidant components and health effects. British Journal of Nutrition,113(S2), S68-S78. doi:10.1017/S0007114514003729
Eggs and Kraut with Fresh Herbs
You may not think eggs and sauerkraut with fresh herbs sound good in the morning, but you may be surprised! This delicious combination will provide a wonderful amount of protein, choline, lutein and zeaxanthin. Essential elements that are present for our brain and heart function. Although, eggs are not promoted as being heart healthy, new research is finding little to no association to eggs and heart health (1). Does this mean you can eat all the eggs you want?
Well, if you’re avoiding processed man-made food like doughnuts, chips, processed cookies in a package, sugar-laden cereals, sodas, teas, and the like…the answer is yes! Therefore, if you are eating God’s provision in the garden and partaking of fresh greens, homemade bread, lean beef/chicken/fish you’re most likely safe to eat at least one a day.
Eggs and Kraut
So, enjoy your eggs and kraut with fresh herbs! It will provide a delicious microbiome-immune-boosting meal to start your day and break your nightly fast!
What God puts on the land and in the sea is good!
Here is what you’ll need.
Eggs and Kraut with Fresh Herbs
2 or 3 Farm Fresh Eggs
1 tablespoon olive oil
2 teaspoons chia seeds
2 Tablespoons sauerkraut
1 Teaspoon fresh chopped parsley
1 Teaspoon fresh chopped dill or oregano
Heat the olive oil in a warm skillet (not too hot, keep your oil from damage by keeping it at 3 and no higher). Add the eggs, then the chia seeds. Cook until done to your preference. Season as desired (I love onion powder!) Once, on the plate add your kraut and fresh herbs
Nicholas R Fuller, Amanda Sainsbury, Ian D Caterson, Gareth Denyer, Mackenzie Fong, James Gerofi, Chloris Leung, Namson S Lau, Kathryn H Williams, Andrzej S Januszewski, Alicia J Jenkins, Tania P Markovic, Effect of a high-egg diet on cardiometabolic risk factors in people with type 2 diabetes: the Diabetes and Egg (DIABEGG) Study—randomized weight-loss and follow-up phase, The American Journal of Clinical Nutrition, Volume 107, Issue 6, June 2018, Pages 921–931, https://doi.org/10.1093/ajcn/nqy048
