Filling my mind with God’s word in the morning feeds my soul and boosts my mood, it can yours too! The love of God comes to us through his word and assures us we can rely on His provision. Whether by land or sea, He continually supplies a fresh word or catch to sustain us body and soul! I am using some salmon from last night’s supper to create a mood boosting breakfast tortilla with veggies and fresh dill to accomplish part of that task today!

Salmon provides a good amount of essential omega3 fish oil in its natural form to help fight inflammation, lubricate blood vessels, and ease the hormone balance necessary for calming emotions. One study, found it helping elderly patients with mild to moderate depression.

The way I look at it is, if God created fish and Jesus lovingly prepared it for his disciples after his death, burial, and resurrection; it is beneficial for you and me too! My heart just melts when I think of him preparing breakfast for them after a long night of night of unsuccessful fishing because they are still mourning his recent death. It definitely fills my soul this morning…

Come, Have Breakfast

 Just as day was breaking, Jesus stood on the shore; yet the disciples did not know that it was Jesus. Jesus said to them, “Children, do you have any fish?” They answered him, “No.”  He said to them, “Cast the net on the right side of the boat, and you will find some.” So they cast it, and now they were not able to haul it in, because of the quantity of fish. That disciple whom Jesus loved therefore said to Peter, “It is the Lord!” When Simon Peter heard that it was the Lord, he put on his outer garment, for he was stripped for work, and threw himself into the sea. The other disciples came in the boat, dragging the net full of fish, for they were not far from the land, but about a hundred yards off.  When they got out on land, they saw a charcoal fire in place, with fish laid out on it, and bread. Jesus said to them, “Bring some of the fish that you have just caught.”

John 21 ESV – Jesus Appears to Seven Disciples – Bible Gateway

Breakfast Salmon Tortilla

• 3 ounces leftover Salmon
• 1 Fresh whole grain tortilla shell
• 2 Teaspoons of chopped red pepper
• 1 Half chopped avocado
• 2 Teaspoons of Fresh Dill
• 1 Cup of Salad Greens
• 3 Teaspoons Plain Greek Yogurt
• 1 Tablespoon Nutritional Yeast (optional)
• Onion Powder, salt or pepper to taste

Heat the tortilla 10-12 seconds in the microwave to just heat, the salmon heat about 20 seconds, place the yogurt on the shell, cover with salad greens, the salmon, dill, avocado, and fresh red pepper, season it to your taste and enjoy!

Benefits

The benefits of this power packed fish tortilla include omega 3 and vitamin C. The whole grains and nutritional yeast provide B vitamins. Dill, on the other hand, has been studied in mice to restore aortic vessel wall function and reduce stiffening. Studies, like this offer glimmers of hope for those struggling with cardiovascular disease. Moreover, it is HARMLESS to take and adds wonderful flavor to food. So, enjoy a new breakfast tortillas and boost your brain power at the same time!

What’s in the garden is good!

References:

Dill Extract Induces Elastic Fiber Neosynthesis and Functional Improvement in the Ascending Aorta of Aged Mice with Reversal of Age-Dependent Cardiac Hypertrophy and Involvement of Lysyl Oxidase-Like-1 – PubMed (nih.gov)

Fhayli W, Boëté Q, Kihal N, Cenizo V, Sommer P, Boyle WA, Jacob MP, Faury G. Dill Extract Induces Elastic Fiber Neosynthesis and Functional Improvement in the Ascending Aorta of Aged Mice with Reversal of Age-Dependent Cardiac Hypertrophy and Involvement of Lysyl Oxidase-Like-1. Biomolecules. 2020 Jan 23;10(2):173. doi: 10.3390/biom10020173. PMID: 31979322; PMCID: PMC7072659.

When I see this quinoa & chia breakfast bowl in the morning and think about how many times I settled for cereal in the past, I just cringe. Really? Where was this energy packed breakfast when I was chasing my little girls around the yard? I did a class for my church a few years ago on Eating from God’s Garden and showed them this recipe alongside a glazed doughnut…

Needless to say, they were impressed with amount of goodness in this bowl compared to the doughnut.

There is no comparison with breakfast as far as macronutrients, or taste for that matter. Not only that, this doughnut does not fill us up! God’s wisdom in the garden in unparalleled.

“Wisdom reposes in the heart of the discerning and even among fools she lets herself be known.

” Proverbs 14:33

Although man’s pride continues to steer him away from God’s wisdom towards man made pleasures, God continues to let himself be known. The good news is we can start our day building wisdom in God’s word and from His garden. This simple quinoa & chia breakfast bowl is loaded with protein, fiber, whole grains, natural sweetness, omega 3 fat. As well as vitamins and minerals. All necessary for brain health and building wisdom!

On top of being nutrient packed, do you see all the seeds in this fruit? They are ready and waiting to propagate into the next generation. With just a little backyard space we can save the seeds from our next Kiwi and strawberries and grow them. All we have to do is rinse them well, place on a paper towel and dry them out at room temperature for about two weeks. Then plant them in some fertile soil and see if they grow. (The non-GMO seeds anyway ).

More importantly, as we age and face chronic disease, feeding our cells becomes necessary to function. The choices containing macronutrients to increase function begin to outweigh desire for sugar saturated “non-food” items. Also with just a little preparation we can enjoy new habits and convenience that provide cell building energy, without losing flavor.

Furthermore, our desire to use our hands without pain, open jars, and do crafts with our children and grandchildren doesn’t wan. It is something we need to thrive. We can continue to do these things with a little help from God’s garden.

Because we know… What God puts in the garden is good!

Have a blessed week!

Check out this yummy vegetable soup too!

On the contrary, the parts of the body that seem to be weaker are indispensable.
1 Corinthians 12:22

A clear picture of my need for others is in this verse. How many times have you held a baby and just could not resist hugging or kissing them……..especially if they’re part of you! They are weak and seemingly offer us nothing, however the sheer innocence of their presence offers indispensable hope! We need them and we need each other.

We have many needs in our spiritual body that require the gifts and talents of others. They are at our fingertips, a text or phone call away. I’m comforted I don’t have to hesitate, I can reach out for them today. Just as I can reach to the garden to meet my needs physically. Here is how you and I can do that today, using leftovers from the night before.

1. Asparagus On An English Muffin with Fresh Herbs

• 1 Egg
• 1 Tbsp. Leftover Steamed Asparagus
• 1 Tsp. Grated Romano Cheese
• 1 Tbsp. Fresh Herbs ( I used my favorite lemon balm, fennel, parsley)
• 1/2 Tsp Organic Olive Oil

Super easy preparation….In a mug, place your olive oil. Add one beaten egg, the asparagus, and cheese, microwave on High 1 minute. Place over English muffin and top with fresh herbs.

2. Gluten Free?….No problem, prepare items and place over leftover Wild Grain Rice

3. Low Carb for You?…….Easy fix, place egg mixture over a bed of greens with fresh herbs.

Eggs not your thing?
Adjust accordingly by combining 1/2 cup wild grain rice, a teaspoon of Romano cheese, Leftover steamed asparagus, a tablespoon of pumpkin seeds, and a tablespoon of walnuts. Heat in microwave 1 minute.

Why Fresh Herbs?
As we learned in our verse today, every part of our body is indispensable. That includes our gut health.
Fresh herbs aid in the digestion of our food, provide vital polyphenols and flavonoids to help us fight inflammation, disease and cell damage. All antioxidants and nutrients help us sustain and nourish our bodies. So, it is a good idea to add a few items from the garden to each meal.

I pray you have peace and nourishment in your body and soul today! What’s in the garden is good!

“So, they said to each other, ‘Weren’t our hearts ablaze within us while He was talking with us on the road and explaining the Scriptures to us’?
Luke 24:32

I love the story in Luke, where the unknown disciples are walking and talking along the road after Jesus’ death, burial and resurrection. On their way to Emmaus, the unidentified Jesus moseys right in among them and joins the conversation. They have no idea who He is or why He doesn’t know what just took place in Jerusalem three days ago. He continues to walk with them as He explains the appearance of Himself throughout the Scriptures.

It is not until evening and Jesus breaks the bread that their eyes are opened to who He really is. They were amazed and exclaimed excitedly, weren’t our hearts ablaze within us while He talked with us on the road, explaining the scriptures? I hope we have that same zeal for God’s word and our hearts are ablaze as He walks with us today!

While your heart is ablaze let your belly be satisfied with all of the polyphenols, antioxidants, magnesium, manganese, vitamin C, and nutrients these easy Quinoa Breakfast Treats Provide!

Enjoy! What’s in the garden is good

• 3/4 CUP QUIONA
• 4 OZ APPLESAUCE
• 1/2 TSP CINNAMON
• 1-2 TSP CHIA SEEDS
• 1 TBSP PUMPKIN SEEDS
• 1 TBSP WALNUTS OR PECANS

PLACE QUINOA, APPLESAUCE, CINNAMON, CHIA SEEDS IN A SMALL BOWL, MIX WELL, PLACE IN THE REFRIGERATOR OVERNIGHT.

THE NEXT MORNING LIGHTLY TOAST IN A SKILLET CHOPPED PECANS AND PUMPKIN SEEDS.

MEANWHILE REMOVE QUINOA MIXTURE FROM THE FRIGE STIR IN 2 TBSPS ALMOND MILK. THEN HEAT QUINOA MIXTURE IN THE MICROWAVE 1 MINUTE ADD THE TOASTED NUTS AND SEEDS.

A 4TH WAY…..MASH A BANANA INTO 3/4 CUP QUINOA, ADD 2 TBSP ALMOND MILK, 1 TBSP WALNUTS….HEAT 1 MIN. ADD 1/2 CUP FRESH

Enjoy your Quinoa Breakfast Treats!

Quinoa & Chia Breakfast Bowl – Strengthen Your Heart (mystypfeffer.com)

Benefits of Quinoa

11 Proven Health Benefits of Quinoa (healthline.com)

The kale is coming along nicely in this fall garden spot and new recipes are coming with it. I know many people don’t like kale, but you really can’t taste it much in these three breakfast/brunch style dishes. Besides, just check out the benefits God provides in this superfood!

Kale Benefits

Kale is high in potassium. A 3rd of a cup provides 385mg, and new research says it is safe for people with chronic kidney disease. According to the USDA, kale provides a wonderful supply of the recommended daily amounts of vitamin C (130%), vitamin A (25%), and Calcium (20%).

God also placed amazing antioxidants in this beautiful plant! Studies show kaempferol, present in kale, has anti-inflammatory, anti-neoplastic, cardio and neuroprotective properties. (1). He also provides quercetin, a flavonoid that provides oxidation protection for low density lipoproteins, decreases platelet aggregation, and relaxes vascular smooth muscles. All of which, is good news for those of us looking for heart protection.

The Lord is good to all,
    and his mercy is over all that he has made.

Psalm 145:8-10 ESV – The LORD is gracious and merciful, slow – Bible Gateway

Incorporating Kale in Easy Meal Preparation

The best part of this super food is it can be incorporated in our weekly meal prep. Plus, it grows easily in backyard gardens to be enjoyed most of the year.

One way I love to use kale is in a kale salad, with apples and beets. I then top it with apple cider vinegar and olive oil dressing. Other ways I like to use it, is in an omelet, muffins, or quiche.

I hope you enjoy these dishes as much as I do.

Kale and Apple Sausage Muffins

Sauté 1 tablespoon of onion, 1/2 cup chopped mushrooms, and 1 chopped Adel’s Chicken Apple sausage link in a skillet and cook until mushrooms are tender. Add 1 cup of fresh or frozen chopped kale. Divide the mixture into 6 muffin tins. Place 6 eggs into a blender and blend with 2 ounces of almond milk, salt, pepper, a sprig of fresh rosemary and 3 chopped basil leaves. Pour mixture over vegetables and bake at 350 degrees for 20 minutes.

Separate the meat/vegetable mixture into 6 muffin tins, cover with egg mixture and bake at 350 until eggs are done, about 15-20 minutes. Top with fresh herbs and shaved Romano.

Gluten free, Paleo approved (depending on your milk and cheese choices) and low carb.

Kale & Apple Sausage Quiche

Sauté 1/2 cup onion, 1 clove of minced garlic, and 6 button mushrooms until tender. Add 1 chopped, nitrate and nitrite free apple sausage link, and 2 cups of fresh chopped or frozen kale in a skillet with 1 tablespoon of ghee or olive oil, until tender. Add 2 cups of cooked Quinoa. Set aside. Mix 6-8 eggs in a blender with 2 ounces almond milk, fresh herbs, a pinch of salt and pepper. Pour over vegetable and quinoa mixture and cook 1-2 minutes.

Making sure your skillet is oven safe, transfer it to the oven to bake at 350 for about 10-15 minutes or until eggs are done.

References:

Crocetto F, di Zazzo E, Buonerba C, Aveta A, Pandolfo SD, Barone B, Trama F, Caputo VF, Scafuri L, Ferro M, Cosimato V, Fusco F, Imbimbo C, Di Lorenzo G. Kaempferol, Myricetin and Fisetin in Prostate and Bladder Cancer: A Systematic Review of the Literature. Nutrients. 2021 Oct 23;13(11):3750. doi: 10.3390/nu13113750. PMID: 34836005; PMCID: PMC8621729.