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

Red Relish & Cherry Salad will now be one of my favorites! I use the shredded red cabbage/beet/red onion relish I make to top this bowl of spring greens!

It has the crunchiness and protein of cashews, plus the sweetness of cherries. Moreover, it’s so easy to make and delicious!

Follow my Mysty Pfeffer Wellness Coaching page on Facebook for weekly updates, encouragement, health topics, and more! Check out more salad ideas here on this site!

Enjoy!

Saturday Salads

I try to share a salad recipe on my Facebook page each week. Follow me there to get updates on new events, speaking engagements, and classes!

I hope you enjoy this salad!

Chicken Salsa & Tortilla Soup is easy and delicious!

No surprises here! I made my first chicken salsa soup 20 years ago watching the Food Network. It’s been a favorite ever since! I’ve changed it up several times and it still tastes amazing. When I made this for a cousin last week, I wanted to use mostly frozen vegetables so it would be easier for her to replicate.

It turned out pretty good!

What God puts in the garden is good!

But I have trusted in your steadfast love;
    my heart shall rejoice in your salvation.
 I will sing to the Lord,
    because he has dealt bountifully with me.

Psalm 13:4-6 ESV – lest my enemy say, “I have prevailed – Bible Gateway

Check out the blog for more soup recipes! Or if you need help with lifestyle change and coaching for better health and would like a National Board-Certified Health Coach, who is also an RN, I am accepting appointments here!

Bok Choy & black bean soup is a savory and filling soup to add to your anti-inflammatory eating routine. We are all looking for simple ways to eat healthier and have less pain. So, why not enjoy life more by eating whole food we make ourselves? The overly processed and nutrient poor items will be less tempting when our tastebuds, cells, and bellies are satisfied.

The soup is ideal in the summer and early fall months when the Bok Choy, onions, and zucchini are ripe for picking, too! But never fret, even if you don’t grow them, they are easy to find in our local grocery store.

What Makes Bok Choy & Black Bean Soup Anti-inflammatory?

That is a good question!

Bok Choy is in the Brassica family of plants and known for its antioxidant capacity. One study identified 71 phenolic (beneficial plant kind, not the chemical derivative kind) compounds in Brassicas like, kaempferol, quercetin, and isorhamnetin. (1) All of which are high oxygen radical absorption capacity (ORAC) scorers!

This soup also has broccoli, onions, and carrots, which have their own powerhouse of antioxidants to help restore and repair damaged cells. Combine that with black beans and quinoa and you’ve got added fiber, natural folate ( 1 cup as 64% RDA) vitamin A, vitamin E, and protein.

Nutrients, anthocyanins, more quercetin and flavanols are present in black beans and suspiciously resemble something of a divine design.

Devotion

Basically, they go in a mop up messes created by dying cells, and directly or indirectly reduce inflammation. Something God loves to do with His provision in the garden for our bodies. Just picture the powerful nutrients working their way through your body and absorbing disease. It’s a beautiful picture of God working through food to heal our bodies just like the Holy Spirit works through His Word to heal our souls.

For I know the plans I have for you, declares the Lord, plans for welfare and not for evil, to give you a future and a hope. 

Jeremiah 29:10-12 ESV – “For thus says the LORD: When seventy – Bible Gateway

Bok Choy & Black Bean Soup

Check out more black bean recipes on the Strengthen Your Heart Blog! I’ve used them several different ways!

Remember, if you need help with getting your family on board with a simpler, healthier eating plan, book a consultation with me here. I look forward to serving you!

Have a beautiful day!

References:

Lin LZ, Harnly JM. Phenolic component profiles of mustard greens, yu choy, and 15 other brassica vegetables. J Agric Food Chem. 2010 Jun 9;58(11):6850-7. doi: 10.1021/jf1004786. PMID: 20465307; PMCID: PMC3762684.

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

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

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

Don’t sweat that either!

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

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

Black Bean and Corn Salsa Omelet

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

How simple is that?

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

Burger & Mushroom Omelet with Rosemary

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

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

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

Summary

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

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

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

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

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

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

It’s pear season! Oh, my! There is nothing better than to use those fresh, juicy bites for a pear and pepper salad!

Check out your local farmer’s market or take advantage of a neighbor’s tree to make this scrumptious salad. As you slice into local pears, you’ll see and feel the juice running down your chin and fingers! Combined with a little salt, apple cider vinegar, and organic extra virgin olive oil, it will make its own sweet dressing for this salad.

Benefits of Pear & Pepper Salad

Antioxidants and polyphenols in pears are antibacterial and anti-inflammatory. (2) Anything fresh from God’s garden and grown in your own backyard (or neighbor’s yard) is going to have more nutrients and hopefully less pesticides. It’s an environment that prepares our bodies’ defenses.

Caffeic Acid and syringic acid are unique to pears, and not apples in one study. Caffeic acid (also found in coffee at 9-14mg/100grams, but highest in black chokeberries at 645mg/100grams of dry weight) is a metal chelating agent. However, it is also known for its ability to inhibit mutagens and carcinogens. (1)

You’ll be ready to ward off cancer, neurodegenerative diseases, diabetes, and whatever contagion is released upon us in the future eating this pear and pepper salad!

Simple Pear & Pepper Salad

There are plenty of more easy recipes on the blog so take a look around!

If you need a RN Health Coach I have a wonderful metabolic rehabilitation program starting! You can book your consultation here!

“Blessed by the Lord be his land,
    with the choicest gifts of heaven above,
    and of the deep that crouches beneath,
with the choicest fruits of the sun
    and the rich yield of the months,
with the finest produce of the ancient mountains
    and the abundance of the everlasting hills,

Deuteronomy 33:13-15 ESV – And of Joseph he said, “Blessed by – Bible Gateway

References:

Pavlíková N. Caffeic Acid and Diseases-Mechanisms of Action. Int J Mol Sci. 2022 Dec 29;24(1):588. doi: 10.3390/ijms24010588. PMID: 36614030; PMCID: PMC9820408.

Teixeira JD, Soares Mateus AR, Sanchez C, Parpot P, Almeida C, Sanches Silva A. Antioxidant Capacity and Phenolics Profile of Portuguese Traditional Cultivars of Apples and Pears and Their By-Products: On the Way to Newer Applications. Foods. 2023 Apr 5;12(7):1537. doi: 10.3390/foods12071537. PMID: 37048358; PMCID: PMC10094612.

Gluten free zucchini pumpkin seed bread is a simple, low sugar, summer bread you can enjoy without guilt. The ingredients work great for breakfast muffins, or as a loaf to slice and cover with your favorite nut butter each morning.

Now, you need to know I am not a super-savvy baker. However, I am a baker who is thinking about maximum nutritional value for my gluten free friends! Therefore, I come up with blends of flour and nuts that reflect that passion for the fuel our bodies need.

Let’s face it, the gluten-free and refined flour options available are NOT very healthy.

We need new options! Options that build cells with zinc, fiber, minerals, and antioxidants. Maybe we’ll even enjoy a little protein settled into that breakfast bite as well. It will help us stay full longer, while the nutty pumpkin seeds, sesame seeds, and walnuts do their own work for satiety and cell building.

I am also a fan of soaking and sprouting the seeds like sesame, sunflower, and pumpkin. . .sometimes. . . to remove any phytic acid that may cause stiffness in the joints for some people. Ideally, an adequate amount of gastric acid would be present to sufficiently dephosphorylate the outer phytic acid shell protecting the germ of the seeds we eat. (1)

Um, just like our Creator designed us to do.

However, we cannot always count on that being the case in our modern world. Especially for those poor souls stuck with taking proton pump inhibitors. Soaking will remove the outer shell and help release minerals, so we can absorb them better.

Benefits of Sunflower Seeds

Sprouting sunflower seeds releases high concentrations of vitamins A, B, & C, plus niacin. We especially want to absorb their vital mineral content of magnesium, potassium, calcium, iron, selenium, and zinc. (2) They also have 37.8mg/100grams of vitamin E. Compare that to linseed, sesame, and soy, which only have 3mg/100grams! (2)

Don’t be put off by the fat content in this bread, either. The fats are polyunsaturated, CLA (conjugated linoleic acid) that are beneficial omega-6 fats we need to help our hearts. Always keep in mind, the ratio of omega-6 to omega-3 fats should be no more than a 2:1 ratio.

CLA is important for normalizing glucose in the blood and has anticancer, anti-obesity effects. (2)

I hope you enjoy this gluten free zucchini pumpkin seed bread with your family as much as I did!

After all, what God puts in the garden is so good!

If you need help with lifestyle changes and reducing chronic disease risks, I am available to help you! Contact me for a free consultation.

Have a blessed day!

Mysty

My flesh and my heart may fail,
    but God is the strength of my heart and my portion forever.

Psalm 73:25-27 ESV – Whom have I in heaven but you? And – Bible Gateway

References:

Nielsen AV, Meyer AS. Phytase-mediated mineral solubilization from cereals under in vitro gastric conditions. J Sci Food Agric. 2016 Aug;96(11):3755-61. doi: 10.1002/jsfa.7564. Epub 2016 Jan 12. PMID: 26678688

2. Guo S, Ge Y, Na Jom K. A review of phytochemistry, metabolite changes, and medicinal uses of the common sunflower seed and sprouts (Helianthus annuus L.). Chem Cent J. 2017 Sep 29;11(1):95. doi: 10.1186/s13065-017-0328-7. PMID: 29086881; PMCID: PMC5622016.

Gluten free oat bread is a challenge in my kitchen because I only have one grain mill. That grain mill has barley, spelt, and wheat berries ground in it weekly. But I wanted a gluten free bread to take to our Women’s Natural Health Night for those ladies who cannot tolerate gluten products and milling oats in my mill would cross contaminate the grain.

The solution, for me, is to soak the oat groats overnight then blend them in the bullet blender the next morning. I’m not sure if steel cut oats would work in this recipe, so I cannot weigh in on that topic. However, I do want to give my two scents regarding their health benefits, since I’ve been asked lately how healthy they are.

How To Decide if Oats Are Right For You

The concern of low-Carbers is oats are high in carbohydrates, but their glycemic index is 55, so that’s not bad. A high glycemic index is greater than 70 and low is less than 55. The index gives a rating for foods that spike blood sugar quickly. Keep in mind, all natural oats are going to contain all of the fiber and bran of the seed. Hence it will have a lower index, while steel cut oats are next lowest. The simple oat flakes, will of course, have the highest glycemic index.

Like anything, you and I have to judge for ourselves what works best for our bodies. Thinking logically, we can ask a few questions to determine where we are in our health and how oats may or may not be the right choice.

First, I would ask myself these three questions:

1. Am I insulin resistant? This can be determined by a fasting insulin test (opinions for appropriate levels vary, but optimal is around 4-5 Miu/L and high is above 8), or a Triglyceride/HDL ratio higher than 2.5. Also, if there is a tendency to gain weight easily or great difficulty losing weight, are signs of insulin resistance. By the way, the best way to decrease insulin resistance is to MOVE. But if you are insulin resistant, eating a good protein like and egg and avocado, or unsweetened yogurt with berries and nuts may be better options. I have seen oats spike sugars for some people, but not others. Therefore, consumption can be determined individually with a $20 glucometer to show you how various foods spike your sugar.
2. Am I sedentary or active? If I am sitting most of the day at a desk or watching T.V. , there are better lower glycemic choices for breakfast. However, if I plan to cycle 20 miles, lift weights, hike 10 miles, or chase children around all day, oats are a good choice for sustaining energy.
3. Am I eating them plain or with added toppings? Well, you know this matters because very few people eat oats plain. The package ingredients always matter, too. Is there added sugar? If yes, how many grams per serving? As you know, it’s better to buy plain and sweeten with a natural sweetener, like 1/2 teaspoon of honey. Or you could also use 1/2 a banana so you at least get some potassium and minerals. Although, the hope is to train your taste buds to do without processed, refined, white sugar.
   Another thing that helps lower a sugar spike is adding cinnamon. A good nut and seed combination provides steady protein and fat and will also decrease the sugar spike of the oats.

But don’t worry, you’ll figure it out as you learn to listen to your body and its cues for hunger, satisfaction, and fullness.

Benefits of Oats

Oats contain beta-glucan that helps lower blood sugar and has cholesterol lowering benefits. They are a good source of fiber (4 grams/cup), protein (13 grams/cup), vitamins, iron, magnesium and zinc. Since this recipe uses the entire oat kernel the valuable phenolic acids and avenanthramides are present, too. The antioxidant properties of oats help fight skin, colon, and lung cancers, while also reducing the risk for cardiovascular disease.

God’s Design For our Bodies and Our Food

God’s plan for healing our bodies gets more interesting as I learn about His character in Bible study. There is always a plan to provide for His people spiritually and physically.

1. He brings us to a good land, just like He did Israel. (Numbers 14:7)
2. Heaven is opened to give rain in its season and bless the work of our hands. (Deuteronomy 28:12)
3. The land is given as an inheritance. (1 Kings 8:36)
4. Rich good land, broad, quiet, and peaceful. ( 1 Chronicles 4:40)
5. He is happy when we set our hearts to seek Him (2 Chronicles 19:3)
6. Houses full of good things, cisterns already hewn, vineyards, olive orchards, and fruit trees in abundance were there. (Nehemiah 9:25)
7. We too, will look upon the Lord in the land of the living. (Psalm 27:13)

Rest in His promises today, my friend and enjoy the benefits of everything He provides for you!

Gluten Free Oat Bread

Enjoy your gluten free breads and let me know how it goes for you! There are more bread recipes on the blog, so feel free to check them out! I am here for you if you need a RN Health and Wellness coach to help you get started on eating healthier as a lifestyle and never diet again! Book a free 30-minute consultation here or a workshop here!

God bless,

Mysty

Simplifying Health God’s Way