I am making a low sugar oatmeal cream roll cake during the 28 Day sugar fast because my handsome hubby likes his sweets. After all, he did not agree to do this fast with me. Since he is not on the lower sugar plan at this time, I thought maybe I can give him a lower sugar version to get his sugar intake down a bit.

Hey! You do what you have to do, right?

I can’t leave him out there during Valentine’s Week without some extra attention. Since I’ve received two pictures of him eating sweets this week from vending machines, it’s time to take action!

Poor guy, he can’t get away with anything, LOL.

The recipe comes from my desire to make a healthier version of the famous oatmeal cream pie that has too much sugar (25 grams per cookie verses 8 grams per slice of our cake), additives, dyes, and flavorings. We really just don’t need it to make our oatmeal cream roll cake a tasty dessert!

In addition to NONE of the bad stuff, you’ll find this recipe is also easy and versatile. I bet you can make little cake rounds with it and create your own cream pie! I chose to make a cake roll because it’s easy to cut and store in the fridge and he can have a slice after dinner or for breakfast.

Benefits of Oatmeal Cream Roll Cake

First of all, the most benefit of this cake is the lower sugar content. Most roll cakes call for a cup of sugar, this one has 1/4 cup of sugar, a tablespoon of molasses for color, and 1/8 teaspoon of pure stevia (no xylitol or alcohol sugars). Plus, it has apple sauce for moisture and sweetness.

Oats are a good source of B vitamins, protein, and fiber. So, they contribute to fullness and satiety. The beta glucan fiber content binds to waste products and moves it out of the body while also feeding our good gut microbes. A plus for all of us looking for ways to reduce cholesterol naturally. (1)

They also contain antioxidants like avenanthramides that help us produce nitric oxide and lower blood pressure, while maintaining blood vessels. Oats also contain minerals like manganese, zinc, and magnesium which are vital for heart, muscle, bone, and neurological health.

If you really like oats and their benefits, here are some other oat recipes on my blog you may enjoy!

Devotion

What God puts in the garden is good, my friend! I am always impressed by His divine nature revealed in His creation. Sharing the beauty of His design for healing in the benefits of the grains, nuts, seeds, vegetables, proteins, and fruits He created is sheer joy!

By this we know love, that he laid down his life for us, and we ought to lay down our lives for the brothers.  But if anyone has the world’s goods and sees his brother in need, yet closes his heart against him, how does God’s love abide in him?  Little children, let us not love in word or talk but in deed and in truth.

1 John 3 ESV – See what kind of love the Father has – Bible Gateway

I love how we are given an example to open our hearts and give to others in need. The needs for our neighbors, friends, children, and adults within our community are great! Many are spiritually poor and starving for the truth you and I hold and treasure.

They are also looking for easier ways to feed their families healthy meals that nourish and sustain their bodies. God provides both, and you and I are called to share that love with our gifts, talents, and abilities. Therefore, I hope you enjoy this oatmeal cream roll cake as small gesture of appreciation for you visiting the site!

Oatmeal Cream Roll Cake

If you enjoy this oatmeal cream roll cake leave me a review by clicking the stars! I am always looking for ways to help my family enjoy life and be healthier, I pray your family is blessed by this too!

Take care and look around for more ideas!

References:

Paudel D, Dhungana B, Caffe M, Krishnan P. A Review of Health-Beneficial Properties of Oats. Foods. 2021 Oct 26;10(11):2591. doi: 10.3390/foods10112591. PMID: 34828872; PMCID: PMC8625765.

Fresh-Milled Spelt & Oat Streusel cake with pears, honey, and pecans is an easy recipe to throw together for a gathering. I developed this recipe for a friend with several food sensitivities. Since he has a considerable amount of pain when he eats wheat and dairy, those items were off the list!

Surprisingly, he does tolerate gluten, so the spelt works well for this recipe. The fresh-milled grains provide good nutrients from the bran and germ, while the pears and pecans add flavor and richness. I substituted cardamon and nutmeg for cinnamon because of a mild sensitivity, and coconut milk to replace the dairy.

Overall, this cake turned out light and fluffy, with just the right amount of sweetness.

Now before you go thinking, what RN Health Coach advocates dessert?

One who balances a whole food eating plan with occasional treats, that’s who!

You and I don’t have to give up ALL enjoyment to live a healthy life. We simply have to follow wise principles:

1. Choose Wisely
2. Minimize sugar to 6 teaspoons or less a day as recommended by the American Heart Association.
3. Eat whole plant-based items 80-90% of the time.
4. Choose quality proteins the rest of the time (organic beans/legumes/farm fresh eggs/poultry/grass-fed beef, clean fish, etc.)

If you ever need help revamping recipes and looking a nutrition with a biblical perspective, I’d be happy to help you out.

More importantly, I hope you like this recipe as much as my friend did. If you’re looking for more ideas for wheat free recipes check out this link: Mysty’s Gluten Free Recipes.

Spelt & Oat Streusel Cake Benefits

The benefits of fresh-milled spelt per cup are omega 3 (113mg) omega 6 (2076mg) vitamin A (44 IU) K (4.4 mcg) Niacin B3–11.9mg, magnesium 237 mg, potassium 675mg, selenium 20.4 mcg, zinc 5.7mg. Combine this combo with the fresh-milled oats and you and I receive a good amount of zinc, calcium, B1 and B5, too. Plus, approximately 38 grams of fiber.

The rich nutrients of this spelt & oat streusel cake help contribute to better digestion, circulation, hormone regulation, bone health, and immunity!

I’ll take more of that in my little coffee cake, won’t you?

God prepared everything you and I need in the things that He made, my friend! Gratitude comes naturally when we are loved and cared for in such a nice way! The Psalmist, king David, uses the perfect words to express gratitude for the blessings from God.

Give thanks. Sing praise. Honor His presence. Read His Word. Attend church.

Are ways he gives thanks to God for his health and provision. Gods’ name and His Word are high and lifted up for all to see. We can always rest in that, my friend! His steadfast love and faithfulness will be with us forever.

I give you thanks, O Lord, with my whole heart;
    before the gods I sing your praise;
I bow down toward your holy temple
    and give thanks to your name for your steadfast love and your faithfulness,
    for you have exalted above all things
    your name and your word.

Psalm 138:1-3 ESV – Give Thanks to the LORD – Of David. I – Bible Gateway

Spelt & Oat Streusel Cake Recipe

If you give this spelt & oat streusel cake a try, please give it a rating too! I want this blog to be free from advertising and keep it encouraging. So sharing the link with your friends helps me out! There are also handy social share buttons here too, so you can share this recipe and encouragement with others.

When we have a good understanding of the benefits of God’s garden, we want everyone we know to make wiser choices, right?

The good news is simplifying health also tastes delicious!

Let me know how you use your fresh-milled grains to make occasional treats for your family and friends!

Take care!

Mysty

Simplifying Health God’s Way

The cool air of fall brings with it the thoughts of pumpkin spice…everything. Today, I’m making a pumpkin pecan coffee cake using a blend of fresh-milled hard white, hard red, and oats. It has half the sugar of a normal coffee cake, while the bran and germ remain from the fresh-milled grain to provide a guilt-free treat.

Benefits of Pumpkin Pecan

Although all cake is to be enjoyed small amounts and for an occasional treat, it’s nice to know this one provides a good amount of fiber and nutrients. It has alpha carotene, lutein, zeaxanthin, and beta-carotene in the pumpkin that provides antioxidants to help with repairing cells and combating free radicals. Toxins, and chemicals we are exposed to create these free radicals, so it’s beneficial to have a defense system in place.

Pumpkin also has a blend of various vitamins like A, E, and natural folate. Minerals present include some iron and potassium. By adding pumpkin with the pecans, we get a healthy monosaturated fat, and magnesium. They also add more vitamin A and E to this dish, with some zinc.

Moreover, the fresh-milled whole grains provide added fiber and minerals to make this cake a little more nutritious than your average coffee cake. I love how God places such wonderful items in the garden for us to enjoy! He is worthy of praise!

I call upon the Lord, who is worthy to be praised,

    and I am saved from my enemies.

Psalm 18:2-4 ESV – The LORD is my rock and my fortress and – Bible Gateway

I hope you are free from your enemy of chronic disease by making better choices and staying active. While you’re at it, enjoy items like this fresh-milled pumpkin pecan coffee cake!

If you’re not sure where to get your fresh-milled grain, check around your neighborhood to see if someone mills their own grains. I’m sure they’ll sell you some reasonably priced. I like to mill mine and use them in workshops to show people how wonderfully health they are to use in place of store-bought flour. I also give them to friends and family.

If you need help simplifying health God’s way, be sure to let me know, I help individuals and families meet health challenges head on. I can meet you online for a free consultation. While you’re here check out the other recipes in Garden!

I look forward to serving you.

I’m using spelt today for my fresh-milled lemon cake roll. All I can say is, it’s been an adventure turning my original pumpkin roll recipe into various fruit flavored concoctions! But mastering the method to prepare this super easy 25-minute cake is worth the effort!

Just imagine all the different flavors! Check out my Dye-Free Red Velvet Cake Roll or my Low Sugar Orange Creamsicle Cake Roll for some delicious examples of ways you can make one too!

The trick for me on this recipe is adjusting the amount of spelt. I started with 3/4 cup and realized the batter was too runny, so I added a 1/4 cup hard white. I used a zucchini squash for added filling, and it may have contained too much water. Patty pan or hubbard squash may give it yellow color with less water content. I’d use whatever squash, (pineapple or banana) you have on hand.

The consistency with the extra flour looked like my original cake batter, so I went forward with that amount for this lemon cake roll. The freshness of lemon sounded so good for a summer treat for my hubby. I decided to use two in this recipe with the zest. Now, if you find this is still not enough lemon flavor, think about adding a small amount of lemon extract. It really depends on the freshness of your lemons.

Benefits of Fresh-Milled Lemon Cake Roll with Spelt

As most of you who follow my blog know, I don’t eat or recommend eating a lot of sweets. So, when I do prepare a treat for my family, I want it to be low in sugar and higher in fiber, protein, vitamins, freshness, and taste. Today, I’m using spelt to make this lemon cake roll. I’m also adding a little bit of hard white wheat.

Well, that wraps it up nicely for this lemon cake roll recipe, my friend. I hope you invite God’s goodness into all of your baking and skip the overly processed items that deplete health. It’s easy to do one step at a time. Remember, I’m here to coach you along the way if you need individual, family, or group coaching, so just let me know on my services page. I look forward to serving you!

God bless!

References:

Ruibal-Mendieta NL, Delacroix DL, Mignolet E, Pycke JM, Marques C, Rozenberg R, Petitjean G, Habib-Jiwan JL, Meurens M, Quetin-Leclercq J, Delzenne NM, Larondelle Y. Spelt (Triticum aestivum ssp. spelta) as a source of breadmaking flours and bran naturally enriched in oleic acid and minerals but not phytic acid. J Agric Food Chem. 2005 Apr 6;53(7):2751-9. doi: 10.1021/jf048506e. PMID: 15796621.

Biskup I, Gajcy M, Fecka I. The potential role of selected bioactive compounds from spelt and common wheat in glycemic control. Adv Clin Exp Med. 2017 Sep;26(6):1013-1019. doi: 10.17219/acem/61665. PMID: 29068605.

Rest assured, you and I don’t have to panic when emotional eating creates cravings. Especially with this low sugar, orange creamsicle cake roll around. I’ve seen the images of sugar hitting the pleasure region of the brain on CT scans. So, I know how enjoyable and addictive it is.

However, when I had an emotional day last week, coming off a sugar fast, I didn’t want to completely blow my good behavior… Strange thoughts like Twinkies started intruding on my weak feelings. Really?! I haven’t had a Twinkie in probably twenty years. Close to the shelf-life of those deplorable things. Nope, I can’t do that.

With the temptation of Twinkies off the palate, I began to think about orange cupcakes. You know those ones with the thick orange icing on top? So, even though I dodged a Twinkie, I couldn’t stop thinking about orange cupcakes. No, that is not going to work either. Rehashing good sweets and really bad sweets is the kind of battle I face in my weak moments. My friend, it is also how food lovers create new things and try to make them better. Well, better for us anyway.

What is it about sugar that just reaches that pleasure spot in the brain? I’ve enjoyed my time in God’s word every single morning. Enjoyed it well, I promise you. I sat happily immersed in the comfort, peace, and strength only He can bring. At the same time, I still wanted that orange cake. Jesus reminded me in His word….

Peace I leave with you. My peace I give to you. I do not give to you as the world gives. Your heart must not be troubled or fearful.

No, He doesn’t give like the world gives. My heart “must not be troubled”. I know he wasn’t talking to me. He was telling the disciples He was going to die. Something He had to do, so all of us can live. They weren’t taking it well. In fact, they were handling it as poorly as me losing a loved ones respect.

So, the one thing I can tell you is, this low sugar, orange cream sickle cake roll did NOT soothe the ache in my heart. Only good humbling sorrow in the arms of Jesus can do that. However, it sure did taste good. Now, the first time I made it, I zested my orange, and began to place half of the orange into a bowl. As I thought about my pumpkin roll and the amount of pumpkin in it, I realized there was not enough substance to this orange pulp. Spying the butternut squash on the stove, I liked the color and thought it might be like other squash and take on the flavors of the things combined with it.

So, I thought, “Why not?” Maybe the butternut flavor will be mild to minimal with a lot of orange zest. It was actually pretty good, I used 2/3 cup just like I do with the pumpkin roll, and it made the cake a pretty light orange color. However, it was too dense and heavy. So I made it again, with just 1/3 cup of butternut squash and ….bingo! It’s so good.

Now, no low sugar creamsicle cake roll is as comforting as Jesus, of course…but it’s still hits a sweet spot to soothe to my sore emotions. Best of all, when taken in small slices, there is no guilt.

I hope you like it as much as the hubby and I do! Remember, what God put in the garden is good! And if we give Him half the chance, He soothes the soul too!

Dye-free red velvet cake roll may sound a little difficult, but it’s doable with beets. Avoiding harmful red dyes is always a plus when looking for optimal ways to enhance our health. Plus beets are from the garden, and we know what’s in the garden is good! Although, many people are reluctant to give beets a try, they will find they add a wonderful moistness to this cake roll.

Yes! Chopped cooked beets pureed into dark red deliciousness is a wonderful substitute for a dye free red velvet cake roll. Since it’s paired with allspice and cocoa, the spices mask any taste of beets. In fact, it’s so good, I hope we never use red dye again.

Benefits of a Dye-free Red Velvet Cake Roll

Beets are low in calories, a good source of fiber, and rich in heart healthy betaine and folate. Both of which decrease homocysteine levels in the blood and reduce inflammation. They are also a good source of potassium and magnesium, minerals necessary for vital blood pumping functions. You can read more about the benefits of beets here.

Not only will the health benefits be present, but this cake roll is also adds beautiful variation to Christmas dessert offerings. Not only do we need appealing options to choose from for our celebrations, we need ones that help us stay on track with healthier eating.

But, there’s more good news, the dye-free red velvet cake roll can also be prepared gluten free. I hope you enjoy this recipe as you prepare your home and hearts for the spirit of the season. I am comforted daily in the hopeful story of redemption and salvation offered from Christ the Messiah in the Christmas story.

Have a blessed Christmas!

If you’re looking for fun Christmas things to do you can follow the link to Fun Christmas Ornaments on this site. As well as inspiration for holiday peace through the story of Christ in The Way of Peace on this site.

I hope you enjoy the site, I look forward to serving you and reading your comments.

A gluten free pumpkin roll is always on my Thanksgiving dessert list each year.  My celiac and gluten sensitive friends like their fall treats too! So, with hosting responsibilities on my mind, I’d like to give you and I another way to please our guests.

The best part is…they won’t even recognize the slight change in ingredients.

As our fall holiday plans begin to take shape and we check off our list of things to do, the blessings mount, don’t they? You and I may have managed to lose a little weight, or we are maintaining our current weight!

Whoop Hoo! What if we just want to sustain a healthier eating pattern?

Whatever the plans and dreams in our hearts we have an opportunity this Holiday to give glory to God in thanks and praise.

He restores joy and long months of distance by giving us time together for a holiday. The prolonged separation helps us see how much we miss and need each other.

May the Lord draw us closer spiritually as we gather and cherish this special day.

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

Psalms 9:1

The big plus for a gluten free pumpkin roll is decreasing exposure to wheat sensitive guts that stimulate the immune system to attack itself. We will both benefit from a little diligence in decreasing inflammation, right?

Since our immune systems can be under constant attack eating a few ultra -processed foods. Food sensitivities play a role in making us feel bad. Staying on track is important to both of us. That’s why you’ll find me giggling like a schoolgirl when I get to brainstorm ideas with my clients.

They love creating their own meal plans to enjoy!

Now when it comes to baking, I am not the best gluten free baker. However, I care about the people in my life who are susceptible to the damaging effects of wheat.

So, even though developing this recipe took several tries, it was worth it!

The one I made for a friend’s dinner and went over pretty well. Therefore, I hope it is a pumpkin roll you can use too!

Gluten Free Pumpkin Roll Recipe

And let the peace of Christ rule in your hearts, to which indeed you were called in one body. And be thankful

Colossians 3:14-16 ESV – And above all these put on love, which – Bible Gateway

I hope you enjoy this gluten free pumpkin roll for your gluten sensitive friends! God wants you and I thriving spiritually and physically. He also gave us the power to do that! The blessing of His Son for our redemption and the provision of all good things in the garden to heal our bodies. We can be truly thankful.

I am here for you if you have any questions about the recipe or if you want to talk to a health coach about making some changes in your lifestyle, exercise, attitude, or nutrition. You can contact me here at Book an Appointment for a 30-minute free consultation.