I love to use every part of the potato when cooking! When they are fresh out of the ground, and cleaned, I peel them to make this super easy potato peel hash.

This way, we keep the majority of minerals and vitamins found in the peel of the potato for all of our body’s needs. Waste not, want not, right?

The surprise spice that gives this dish a different spin is the ranch seasoning and chicken apple sausage. Yum!

Potato Peel Hash Benefits

Combined with spices from the herb garden, alongside some onions and peppers, this tasty dish stacks up as a nutrient dense main course. According to a PubMed article, a serving of baked potato can provide 18% of our daily requirement of potassium, 6% of our copper, magnesium, phosphorous, and 2% of our calcium and zinc. (1)

For you and me the mineral composition of plants is important because we need them for every muscle contraction, all nerve impulses, maintaining water balance, and so much more!

Even more impressive, is when we look a little deeper, we find there are over 200 potato genotypes! Colleges studying the mineral content of various potatoes find red potatoes have the highest mineral content, and russet potatoes the lowest.

Of course, the various colors and types of potatoes will provide a variety of different minerals for us to enjoy at our leisure. In general, they are a better nutrient dense option over French fries, any day!

My hubby and I have enjoyed growing them at home since early 2000. If it’s not raining, we plant them the weekend after St. Patrick’s Day. Although each year holds its challenges, we’ve learned they like cold weather, lots of rain and rich deep soil. More importantly, it’s well worth the care and effort of growing these special plants so we know how our food is produced.

It makes it hard to waste any part of this fruit of the earth, too!

Sure, we could place the peels in the compost pile and reuse for fertilizer. But who wants to do that when we can make a delicious meal like this potato peel hash?

Devotion

God has been good to provide! He always is! When I think about how hard things were for ancient people it makes me respect gardening work so much more.

Can you just imagine the amount of water we use each day compared to them? It seems unreal, picturing them lugging water from a well or river source to their homes. I’m sure they took many trips to those places and providing for the animals and plants first would take most of their day.

It makes me appreciate the availability and convenience of our water source each time I turn on the faucet for a drink or to boil water for tea! God is always faithful and giving of his wonderful gifts. We see His divine nature in the things He made all the time!

Even though I cannot outgive God, I can be consistently thankful for each tender shoot of plant that appears each spring. Loving Him and giving Him praise for the ability to tend the plants, enjoy their growth, and anticipate digging into their earthy goodness at harvest is something we look forward to each year.

Let us enter His presence with thanksgiving; let us shout triumphantly to him in song.

For the Lord is a great God, a great King above all gods.

The depts of the earth are in His hand, and the mountain peaks are His.

The sea is His; He made it. His hands formed the dry land.

Come, let us worship and bow down; let us kneel before the Lord our Maker.

(Psalm 95: 2-6)

The Psalmist goes on to say we are the people of His pasture, the sheep under his care. Today if you hear His voice: Do not harden your hearts! (8a) Whew! To know and appreciate His tender loving care is a special feeling, my friend. Rest in it as you enjoy this recipe!

Super Easy Potato Peel Hash Recipe!

I hope you enjoy this very simple potato peel hash! If you’re new to the site please subscribe to receive health tips and recipes in your inbox a couple of times a month. While you’re here check out other potato recipes like this Potato and Tomato Salad-– Fun fact! Cooled potatoes become a resistant starch, meaning it’s structure changes from a sugary fat storing molecule to a gut feeding microbiota nourishing fiber! How cool is the potato?

Have fun trying the recipes! If you need a health coach for workplace wellness, individual, or family, I’m here for you! Check out the services page here!

God Bless!

Mysty

Simplifying Health Faithfully

References:

Pandey J, Gautam S, Scheuring DC, Koym JW, Vales MI. Variation and genetic basis of mineral content in potato tubers and prospects for genomic selection. Front Plant Sci. 2023 Dec 22;14:1301297. doi: 10.3389/fpls.2023.1301297. PMID: 38186596; PMCID: PMC10766833.

An easy and tasty treat is at your fingertips with these low sugar cranberry macadamia nut blondies. It is an end of lunch light sweetness that makes you feel like you are cheating on your eating plan but you’re not.

It’s made with coconut flour and some of my favorite seeds to give it added protein and fiber. Even better, the cranberries are sweetened with juice instead of sugar, while the batter is slightly sweetened with maple syrup.

Cranberry Macadamia Nut Blondie Benefits

The inulin in this recipe amount to 2 teaspoons, that’s about two servings containing 10 calories, 5 carbs, and 4.4 grams of fiber. Inulin is made from organic chicory root which comes from the dandelion family.

It is thought to help stabilize blood sugars, works like a stool softener, and feeds our good gut bacteria. According to a Healthline article a 12-week study showed the oligofructose in this little gem decreased levels of ghrelin (the hunger hormone) in 48 adults.

Pairing this fiber with flaxseed meal and chia seeds gives each serving of this end of meal treat just over 3 grams of fiber per serving and 4 grams of protein. You know what that means?

Yep, you are well on your way to meeting your fiber and protein goals for the day.

You may notice I use chia seeds in most of my blondies or breakfast bars, too. The following graphic illustrates why. . . there are powerful benefits of adding this little jewel to any recipe. (1)

Recipe Devotion

God’s amazing handiwork is seen in some of the smallest and simplest things he made, aren’t they?!

We didn’t understand or see the power of antioxidants until a few short 40 years ago. The ability for these polyphenols and isoflavones to protect against cancer, diabetes, heart disease, and painful inflammation is truly stunning.

He also understood ahead of time how our overabundant environment of ultra-processed food would contribute to hormone dysfunction and illness. I am so grateful for his thoughtfulness and foresight in planning our rescue!

Now, if we only understand and appreciate his efforts by partaking of his magnificent garden!

For since the creation of the world God’s invisible qualities—his eternal power and divine nature—have been clearly seen, being understood from what has been made, so that people are without excuse.

Don’t forget what God puts in the garden is always good! His plan for our physical and spiritual health is perfect. We can lean into his guidance and settle in His word to find contentment in every aspect of our lives.

Cranberry Macadamia Nut Blondies

I hope you enjoy making your own cranberry macadamia nut blondies for a quick on the run breakfast or use them for after dinner treats. There are many other breakfast bar ideas on the blog, so feel free to look around and check them out!

If you need coaching, I am here for you!

References:

Knez Hrnčič M, Ivanovski M, Cör D, Knez Ž. Chia Seeds (Salvia hispanica L.): An Overview-Phytochemical Profile, Isolation Methods, and Application. Molecules. 2019 Dec 18;25(1):11. doi: 10.3390/molecules25010011. PMID: 31861466; PMCID: PMC6994964.

I’m continually wondering how to reduce waste in food items. So, when summer comes and watermelon is plentiful, making a watermelon rind pie seems logical. Well, it may actually seem a little odd to some people, but being open to possibilities with God’s creation is why he gave us a brain, right?

After all, we are made in his image and after his likeness, which could mean a number of things. (Genesis 1:26) However, the ability to think, have character traits similar to him, and to create things, all come from God.

Therefore, it’s fun to look up ways to experiment with food leftovers, especially large items like watermelon rind!

Devotion

God gives us so much joy in the little things, doesn’t he? We can explore new things, use our imaginations, and create pleasant things for the people we love. The gift of life and the fullness of joy is being carved and molded into the image of his Son, Jesus.

I can’t think of a more generous gift or way of living than to be pleasing to others. Although, I’m not great at doing it all the time, it is my heart’s truest desire.

Every minute of our devotion to what is good and pleasing to God, matters, my friend.

He sees and He knows, how you want to please Him, too. Eventually, our ultimate pleasure is being with him forevermore.

You make known to me the path of life;
    in your presence there is fullness of joy;
    at your right hand are pleasures forevermore.

Psalm 16:10-11 ESV – For you will not abandon my soul to – Bible Gateway

In the meantime, we’ll enjoy everything he puts in his Word, the garden! There are more than a few benefits to this watermelon rind, than I ever knew.

Once I got some taste testers in line and proper feedback, I was able to tweak the recipe to be more texture and taste friendly. Oh… . and this much watermelon rind is enough to make two pies! So, you may want to double the pie crust recipe below for another, or use your standard pie crust recipe.

So, are you brave enough to try it?

I will definitely try it again, since the texture issue is fixed! I’ll post better pictures, too!

If you haven’t subscribed yet, don’t forget to do that on your way out.

Also, be sure to check out other low sugar summer treats on the blog! Low Sugar Cherry Tarts, Energy Boosting Breakfast Brownies, and Cranberry White Chocolate Granola Bars are a few.

If you need a wellness coach, I am here for you request an appointment here!

Great! I have another epic gluten free tortilla failure! No worries, this gluten free buckwheat/rice recipe makes some decent crackers.

All of the ingredients for this little soup side are costly, so learning to repurpose such failures is necessary. After all, who wants to throw away food?

Benefits of Buckwheat/Rice Crackers

Homemade crackers are nice to have around because you and I control the oil, the salt, the flavor, the nutrients. No soybean or seed oils here! Adding chia and flax seed give this multigrain, gluten free cracker more fiber and protein, too.

Buckwheat is known for the flavonoids rutin and quercetin. Rutin is an antioxidant derivative of quercetin thought to be effective in reducing oxidative stress in neurodegenerative disorders. It helps reduce inflammatory cytokines and improves nerve cell protection in vitro for Parkinson’s disease, too. You’ll be happy to know, rutin is also found in cherries, grapes, apricots, oranges, grapefruit, and plums. (1)

Quercetin, in buckwheat and many other vegetables has been studied for its ability to improve physical and mental status. It’s antiviral and beneficial in removing heavy metal poisoning and pesticide damage in cells. But not only that it is also touted for helping to fight off cancer cells and diabetes. (2)

To top it off, the added chia and flaxseed in this buckwheat/rice cracker provide a valuable omega 3 precursor (ALA), which is beneficial for lowering inflammation. As you know, less inflammation throughout the body means less problems with stiffness, high blood pressure, and cardiac problems. Plus, the high fiber content of these nutritious seeds and whole grain brown rice make this failed mess a healthy, antioxidant rich, snack.

Devotion

“At least there is hope for a tree:
    If it is cut down, it will sprout again,
    and its new shoots will not fail.

Job 14 NIV – “Mortals, born of woman, are of few – Bible Gateway

What God puts in the garden is good! The beauty of whole food and antioxidant power in study after study I read reveals his divine nature!

And friend, if the trees in the woods can’t fail to sprout new growth, neither can we.

The best news is, it applies to every area of our lives where we fail.

Do you fail in areas of self-control? He has the answer. He fills us to overflowing when we place our full trust in him.

Do you fail in relationships? He is the giver of peace and teaches us how love surpasses all hurt and disappointment.

Do you lack confidence? Rest in the assurance that every failure is a learning experience that sprouts hope for tomorrow.

When we face difficulties, we can rest assured God is pruning us to produce more fruit in our lives. We realize we cannot do these health changes on our own, we need strength from him and other believers.

Gluten Free Buckwheat/Rice Crackers

I hope you enjoy them as much as my MetS Busters group did this week! MetS Busters is a 12-week metabolic rehabilitation program designed to help participants lower blood pressure, triglycerides, waist circumference, blood sugar, and inflammation! I’m getting great feedback and testimonies of progress as participants learn new ideas, gain the support of their peers, and implement tried and true coaching tools!

Check out more cracker recipes here:

Oat and Quinoa Crackers

I am here for you if you need spiritual and physical health coaching! Take care!

References:

Enogieru AB, Haylett W, Hiss DC, Bardien S, Ekpo OE. Rutin as a Potent Antioxidant: Implications for Neurodegenerative Disorders. Oxid Med Cell Longev. 2018 Jun 27;2018:6241017. doi: 10.1155/2018/6241017. PMID: 30050657; PMCID: PMC6040293.

Deepika, Maurya PK. Health Benefits of Quercetin in Age-Related Diseases. Molecules. 2022 Apr 13;27(8):2498. doi: 10.3390/molecules27082498. PMID: 35458696; PMCID: PMC9032170.

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

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

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

So, there are always options!

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

You and I can feel good about that!

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

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

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

The hubby is in agreement on this fact.

Devotion

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

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

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

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

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

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

Where has Jesus compelled me to minister?

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

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

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

Gluten Free Date Nut Bars

You have a great day and enjoy your weekend!

I am here for you and cheering you on!

I did not come up with this idea, but I love it! I am naming this energy bar a copycat kind bar because it reminds me of a kind bar, taste and texture wise. I also changed the nuts and seeds in the original recipe to the ones I prefer!

You be sure to do the same and make it your own! You and I can all thank the lovely German lady on YouTube, Lena, (from Sweet and Healthy) who made these little rounds and called them cookies.

Trust me, they are not cookies!

But they are simple to prepare, low in natural sugar (honey), and full of protein and yumminess! She has many ideas, and they are all low in natural sugar.

The only reason I am posting this as a recipe here is so I can calculate my nuts and seeds of choice in the recipe plugin and see the macronutrients available in these energy bars.

Each energy bar round has 10 grams of protein, 4 grams of fiber, and only 2 grams of natural sugar.

Benefits of Energy Bars

Nuts and seeds are rich in heart healthy fats! They are good sources of protein and fiber, too!

Not only that, but nuts and seeds in these bars provide good source of vitamin E, some B vitamins, magnesium, potassium, selenium, and zinc.

They help us feel satisfied after a nice salad, keep us feeling full longer, and have just enough sweetness to feel like an indulgence!

Can you imagine drizzling some honey and salt over the top? Or maybe, adding dark chocolate chips?

There are so many ways to make them your own! Have fun experimenting with them!

My son, eat honey, for it is good,
    and the drippings of the honeycomb are sweet to your taste.

Proverbs 24:12-14 ESV – If you say, “Behold, we did not know – Bible Gateway

What God puts in the garden is good!

Check out more recipes here on the blog! Let me know how you like them by giving them a rating!

Take care!

When I meet a client with allergies, I want to help them find healthy substitutes for what they “think” they’ll be missing. So, naturally a whole grain sourdough comes to mind for someone with a wheat sensitivity.

The problem with premixes of gluten free flours is they are very expensive, and they are not very nutritious. I mean just reading the label shows they are refined white rice flours and starches. This is no better than refined white flour and sugar to spike blood sugar and insulin levels in the blood.

Both of which are responsible for making chronic disease and inflammation in the body worse, not better. As caring parents we can do better.

It’s an effort of love to learn how to do it, and even though I’ve played around with gluten free grains for the past twenty years, I have to admit, bread making is a learning curve.

The complexity of the flours, the binding ingredients needed, rising, and the water absorption capacity are all new factors to consider. Therefore, it makes sense to just follow a recipe, right?

LOL, I wish it were that easy for me. But it’s not. I have several varieties of grains in my pantry, and I have to make do with what I have. So, the resources I found helpful were on YouTube. Mary’s Nest has a great video that breaks down the various gluten free flours and there are several blogs that work through the water absorption.

One of the comments on Mary’s video said, “Use two parts flour to one part starch”. Now, that is something I can work with! Simple directions combined with a good resource for binding agents, and some past experience with dough consistency.

Another resource I used on YouTube was Elly’s Everyday Wholegrain, she is using millet to make her sourdough and that is the primary flour I am using today. I also have amaranth grain I want to use and some oats. The problem is I don’t have the psyllium husks and can’t find it anywhere in town.

I’m substituting ground chia seeds and flax seeds to see how it goes.

I also wanted to do a nutritional comparison of a gluten free flour blend and this wholegrain recipe to show you how we can make a healthier gluten free bread.

Compare The Homemade Ingredients and Nutrition of the Loaf Above with a Popular Store Brand of Whole Grain Gluten Free Bread Below

Benefits and Drawbacks

The thing I love about this bread is there is 5 grams of protein and 4 grams of fiber per slice! Not only that, but there is also a good bit of potassium and iron. Although magnesium and B vitamins are not listed on the nutrition label, they’re in there, too!

The millet and amaranth (if you choose to stick that in and remove 1/3 cup of the millet) alone provide 30mg of magnesium per slice of bread. There is also biotin, niacin, and selenium present to provide optimal health.

A drawback for making this bread and what I learned is it definitely needs a long baking time. I got it out 10 minutes early and although edible, it was doughy. I’m toasting it daily on the frozen setting of my toaster to counteract that mistake. Otherwise, it would have made a great sandwich bread.

Something else I noticed; there was ZERO gas and bloating with the addition of flax seeds! That has never happened before. I may have a wheat sensitivity after all.

Taste wise, the amaranth is quite strong, so if a peppery taste is not one your palate joys, it may take some getting used to alongside the ground chia—you be the judge on that. However, I’d sample a little to see if I like the flavor before diving in to purchase the grain and make an entire loaf.

I prefer the taste of hard white and red wheat grains, but this is okay.

Cost wise, you and I come out ahead on this loaf of bread. The cost of a comparable gluten free whole grain bread on the shelf is $5.49 and I made this loaf, with twice the nutrition, for about $4.34. I’ll take that bargain any day.

When we explore new ways of baking whole grain sourdough, we find out all kinds of good things!

And may we never forget the source of all good things—the mighty God who provides these lovely nutritional grains for us! What he puts in the garden is good!

Almond chia crackers are easy to make and hard to resist. The good news is you don’t have to resist them, you can enjoy a few with hummus and veggies. Or maybe place them alongside your anti-inflammatory Mushroom Soup or Black Bean & Bok Choy Soup.

These almond and chia crackers are a part of a 7 Day Detox plan to reduce inflammation and nourish the cells. The best part is they are delicious and simple to prepare!

There are many varieties of this cracker at the grocery store and even some recipes on the internet. I like to read the labels in the store and come up with my own healthier version at home.

Benefits

I think the best benefit of these crackers is they can be easily incorporated into a low carbohydrate eating plan. Evidence is mounting across the healthcare spectrum, and in science, that lower carbohydrate eating alongside intermittent fasting (not eating between meals or after dinner) helps lower chronic disease.

According to one PubMed article, this eating pattern is helping many people lose weight and reduce insulin resistance. (1)

I like to explain it to my clients this way: Insulin resistance is when the muscle cells are not receptive to insulin moving glucose through the cell wall to be stored for energy. It’s connected to weight gain and prediabetes, among other chronic conditions.

Almond Chia Cracker Recipe

I hope you enjoy this low carbohydrate chia cracker recipe! It can be a part any anti-inflammatory eating plan. If you like it give it a rating and share it with a friend!

Take care and remember, what God puts in the garden is good!

Mysty

References:

Arbour MW, Stec M, Walker KC, Wika JC. Clinical Implications for Women of a Low-Carbohydrate or Ketogenic Diet With Intermittent Fasting. Nurs Womens Health. 2021 Apr;25(2):139-151. doi: 10.1016/j.nwh.2021.01.009. PMID: 33838849.

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

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

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

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

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

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

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

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

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

Coconut Pecan Prune Bars –Recipe

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

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

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

Have a blessed day!

Mysty

Simplifying Health God’s Way