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!
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
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!
Chicken Salsa & Tortilla Soup
2 Chicken Breast
1 8 oz. Jar Salsa
2 cloves Garlic
1 Cup Corn
1-2 Cups Chopped Yellow Squash
2 Tomatoes
2 Tsp. Paprika
2 Tsp. Coriander
2 Tsp. Onion Powder
2 Sprigs Fresh Oregano
4 cups Chicken Broth
1 12 ounce Bag Three Pepper & Onion blend (red/green/yellow)
Season the chicken with spices and chop; place it in a saucepot with 1/2 cup of the broth, minced garlic and chopped onions. Saute until just tender, then add the corn, squash, peppers, tomatoes, salsa, and oregano. Add the chicken broth and simmer about 30 minutes.
Top with fresh tortillas!
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.
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
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.
In a soup pot combine the onions, zucchini, & Bok choy, sauté in a little water until tender.
Add the broccoli, carrots, rosemary and spices, then the beans, broth, and rinsed quinoa.
Simmer for about 30 minutes and top with hulled pumpkin seeds, sesame seeds, or sunflower seeds.
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.
2 Labor Day Leftover ~ Omelets
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.
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
Simple Pear & Pepper Salad
3 Cups Baby Spring Mix
1 Carrot (shredded)
1 Pepper (Green/Orange/or Red)
1 Pear Chopped
6 Walnut halves
1 ounce Pepper Jack Cheese
1 tbsp Organic Extra Virgin Olive Oil
1 tsp Apple Cider Vinegar
1 tsp Onion Powder
Gather your ingredients. Layer the salad, the carrot, the sliced pepper, and sprinkle with the onion powder, olive oil, and apple cider vinegar.
Top with the chopped pair and the shredded cheese and walnuts!
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,
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
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)
Gluten Free Zucchini Pumpkin Seed Bread
1/2 Cup Almond Flour
1/2 Cup Coconut Flour
1/2 Cup Arrowroot Flour
1 Tsp Xanthan Gum
1/2 Cup Honey
4 Eggs
2 Tsp. Cinnamon
2 Cups Zucchini (Shredded)
2 Tsp. Baking Powder
1/2 Tsp. Salt
1/4 Cup Pumpkin Seeds (Chopped)
1/4 Cup Walnuts (Chopped)
1/4 Cup Sunflower Seeds
Preheat oven to 350 degrees
Salt the zucchini in another bowl with 1/2 tsp of salt and set aside. Do not drain the water that separates from the pulp.
Combine all the flours, xanthan gum, cinnamon, and baking powder in a bowl and whisk well.
Add the zucchini, eggs, and honey and stir well.
Add the pumpkin seeds, sesame seeds, and walnuts and stir the batter until everything is incorporated.
Bake at in a well-greased loaf pan at 350 for an hour or until a toothpick comes out clean! You can bake them in muffin pans and adjust the time to 20-30 minutes depending on your oven, but also check with the toothpick.
Store leftovers in the fridge.
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.
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
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:
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.
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.
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.
He brings us to a good land, just like He did Israel. (Numbers 14:7)
Heaven is opened to give rain in its season and bless the work of our hands. (Deuteronomy 28:12)
The land is given as an inheritance. (1 Kings 8:36)
Rich good land, broad, quiet, and peaceful. ( 1 Chronicles 4:40)
He is happy when we set our hearts to seek Him (2 Chronicles 19:3)
Houses full of good things, cisterns already hewn, vineyards, olive orchards, and fruit trees in abundance were there. (Nehemiah 9:25)
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
Gluten Free Oat Bread
2 Cup Whole Oats (Rinse twice, and cover with water to soak overnight)
1/2 Cup Half-n-half (coconut milk or buttermilk)
1 tsp salt
2 tsp Baking Powder
1 tsp apple cider vinegar
1/2 Cup Oat flakes
1/2 Cup Arrowroot Flour
1 tsp xanthan gum
Preheat oven to 350 degrees.
Once oats have soaked overnight, pour off the water, Add new water to cover the oats and measure 1 cup (oats and water together) in a high-powered blender (I like the Bullet) place the blended oats in a bowl and blend the 2nd cup of oats. Place it in the bowl. It should look like thick, creamy, oatmeal.
Add the arrowroot flour, salt, baking powder, xanthan gum and mix well.
Add the milk and eggs and vinegar and mix well.
Grease a loaf pan with olive oil, and place the batter in the loaf pan.
Sprinkle with the oat flakes and bake one hour or more until golden brown and toothpick comes out clean. I could have baked mine a little longer than an hour, maybe 10-15 minutes more. Remove to cool completely then enjoy!
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
Zucchini Veggie Burgers & Relish
What do you do when the zucchini is coming on strong? There are two things I like to make: Zucchini veggie burgers and zucchini relish. You will find both recipes in this post today. They are low calorie, low carb, and nutritious!
The interesting thing about large amounts of zucchini is you can reduce the size by salting it well and setting it aside for the water to leach out. Then you take handfuls of it and squeeze out the excess water.
For the relish, I just shred it and add salt, drain it a little in a colander; then add apple cider vinegar, green pepper or banana peppers, onions, and black pepper. If you like a sweet relish, you can add a teaspoon of honey.
All I can say is, it’s a fun time of year to be alive!
Benefits of Zucchini
Zucchini is rich in antioxidants, zeaxanthin, and lutein, which are known for their role in helping to prevent macular degeneration, and cataracts. (1) Both of these carotenoids are thought to improve bone density as well. A study of Korean men and women found improved bone density in the femoral neck, total hip, and overall body with consistent intake of these antioxidants. (2)
You may also be happy to learn, a study in Brazil investigated the nutritional value of zucchini raw verses steamed. They found an increase in the antioxidant availability when the items were steamed. (3) Maybe even more interesting in this study, was how microwaved steaming increased potassium and sodium concentrations. (3).
Maybe that old myth about microwaving is not true after all!
Regardless, of how you prepare your summer squash, whether in these zucchini veggie burgers and relish or placing it in your bread, you will reap some benefits. And that my friend, is exactly what God wants you to do with all the food He provides.
You and I are wise to ditch the ultra-processed, over sugared items offered by manufacturers to make money. We can stick with what God designed to nourish and sustain us from the garden, right?!
Devotion
But I have said to you, ‘You shall inherit their land, and I will give it to you to possess, a land flowing with milk and honey.’ I am the Lord your God, who has separated you from the peoples.
With all the summer vegetables and fruit bushes overflowing in our back yard right now it’s easy to see His provision. Each time I go pick another round of cabbage, corn, green beans, potatoes, peppers, onions, Bok choy, and cucumbers I can’t help but praise God for His generosity.
The joy of it gives me flashbacks to my bible reading, and how Israel celebrated together and offered Firstfruits to God. So, I borrowed some tables and chairs from church last Sunday and invited my family over for a Harvest Feast to help celebrate the goodness God provides.
God promised Israel a” land flowing with milk and honey”. The phrase is mentioned twenty-three times from Exodus to Ezekiel. It indicates a land of abundance, and one scholar points out the milk and the honey occur without sacrifice or death.
She says, “The natural way these resources are produced reflects the divine desire for abundant life in God’s land.” (Schaser, 2018) Jesus said the same thing when he says, “I came that they may have life and have it abundantly.” (John 10:10)
Let’s talk about it.
Where is the overflow in your life right now and how do you see God in it? I look forward to reading your comments below!
Zucchini Veggie Burgers
3 Cups Zucchini ((Shredded and Post water extraction))
1/4 Cup Minced Onion
1 Clove Minced Garlic
2 Sprigs Fresh Oregano (or 1/2 teaspoon dried)
2 Sprigs Fresh Lemon Thyme (1/2 teaspoon dried)
1 Large Egg
2 Tbsp Flour ((Almond, Arrowroot, or whole wheat is fine))
1 Tbsp Hemp Seed Hearts ((optional its for added nutrients and protein))
8 Tsp Sesame Seeds
1 Tsp Butter, Ghee, Avocado oil of your choice (Seriously, in my Greenpan I don't need more than this amount.)
salt and pepper to taste
Place your shredded zucchini in a bowl (It really depends on the size of your zucchini. Here in the Midwest when we don't see one, it gets really big overnight. So I used 3 medium sized zucchini for this recipe, see the picture above.
Add 1 teaspoon of salt and set it aside for at least 15 minutes to pull the water out of the squash. Once it has set several minutes, grab handfuls and squeeze out the excess water. Place it in a separate bowl.
Add the remaining chopped vegetables, herbs, spices, hemp seeds, egg, and flour. NOT the sesame seeds.
Form your patties the size you like as you are heating your skillet on low (3 -4) Once they are formed sprinkle a teaspoon of sesame seeds on each side.
Put your oil in the skillet and spread it around with a spatula.
Place your patties on the skillet to sauté until browned on each side, about 4-5 minutes. Flip them over and cook another 4-5 minutes.
Once they are done, set them aside on a plate. You can serve this as a side dish, or use them for "buns" like I did. I put sauteed mushrooms and onions with a small slice of mozzarella on it and topped it with microgreens, baby spring mix, and tzatziki sauce. Yum!
I hope you enjoy the Zucchini Veggie Burgers as much as I did! The relish recipe is below if you still have extras in the garden and you need some ways to preserve it. There are other recipes on the blog for zucchini so feel free to check them out too!
Zucchini Relish
2 zucchini (shredded)
1/2 onion (minced)
1 tsp salt
1 medium Pepper (green, yellow, banana, or jalapeno.. . .your choice).
1 ear corn (optional)
1 tsp parsley
2 tsp apple cider vinegar
Add salt to the shredded zucchini, place in a strainer to drain some of the water.
Then place the zucchini in a bowl with the minced onion, peppers, spices, vinegar and seasoning.
Store it in a bowl or jar and store in the fridge. It tastes best when it sits overnight, and it can be stored in the fridge for at least a week.
Enjoy your summer garden, my friend! There is no greater joy than celebrating God’s goodness from the garden with family and friends, knowing Jesus paid the price for our sin and salvation! Talk about land of milk and honey! We are in it, for sure!
Have a great day!
References:
Abdel-Aal el-SM, Akhtar H, Zaheer K, Ali R. Dietary sources of lutein and zeaxanthin carotenoids and their role in eye health. Nutrients. 2013 Apr 9;5(4):1169-85. doi: 10.3390/nu5041169. PMID: 23571649; PMCID: PMC3705341.
Regu GM, Kim H, Kim YJ, Paek JE, Lee G, Chang N, Kwon O. Association between Dietary Carotenoid Intake and Bone Mineral Density in Korean Adults Aged 30-75 Years Using Data from the Fourth and Fifth Korean National Health and Nutrition Examination Surveys (2008-2011). Nutrients. 2017 Sep 16;9(9):1025. doi: 10.3390/nu9091025. PMID: 28926945; PMCID: PMC5622785.
de Castro NT, de Alencar ER, Zandonadi RP, Han H, Raposo A, Ariza-Montes A, Araya-Castillo L, Botelho RBA. Influence of Cooking Method on the Nutritional Quality of Organic and Conventional Brazilian Vegetables: A Study on Sodium, Potassium, and Carotenoids. Foods. 2021 Jul 31;10(8):1782. doi: 10.3390/foods10081782. PMID: 34441559; PMCID: PMC8391696.
Flaxseed & Cashew Pancakes
These fluffy and tasty flaxseed & cashew pancakes are lower in carbs and high in protein and fiber. I had some fresh cherries going bad and needed to use them up, so I brought them to a simmer in a saucepan and made a sauce.
When I make a fruit topping, I always think of pancakes! Since I’d gotten my Azure hall just last week, the fresh seeds and nuts seemed like perfect thing to use! So, here we go!
Flaxseed Cashew Pancakes
3/4 Cup Ground Golden Flaxseed
1/4 Cup Ground Cashews
1/2 Tsp. Salt
1/4 Tsp. Baking Soda
1/3 Cup Yogurt
1 Egg
1/2 Cup Water
1 Tbsp. Hemp seeds
1 Tbsp. Sunflower Seeds
1 Tsp. Cinnamon
Grind your flaxseeds with a flat blade bender, then grind your cashews. Once finished place them in a bowl and add the hemp seeds and sunflower seeds, salt, baking soda, and cinnamon.
Add the yogurt, egg, and water and stir until well combined.
Heat skillet to low/medium. Add a teaspoon of ghee, avocado oil, or coconut oil.
place 1/4 of batter in small rounds in the skillet and cook until brown on the bottom about 2-3 minutes. Flip and cook on the other side 2-3 minutes until done.
Enjoy with your favorite fruit topping or maple syrup.
Ultimate Cabbage Rolls
The ultimate cabbage rolls for you will certainly be different than they are for me. However, when you have issues with nightshade items like tomato, causing digestive upset, you learn to do things differently.
One way, my cabbage rolls are different is the sauce. I use butternut squash for my sauce instead of tomato. It’s easy, you just mix 2 cups of baked butternut squash and add 1 cup of broth (I like bone broth), 1 clove of fresh minced garlic (or 1 tsp garlic powder –use what you have), a teaspoon of chopped rosemary, and 1 tsp of salt.
Another way my cabbage rolls are different is I line the cabbage leaf with either kale or spinach to maximize flavor and nutritional value.
A third way my cabbage rolls are different is I use quinoa instead of rice for a filling. I want more fiber, protein, and nutrients here as well, making them the ultimate cabbage rolls. Now, if you are one of my low carb friends you know what to do!
The benefits of God’s garden goodness cannot be beat!
I have another cabbage roll recipe here, Oregano and Mushroom Cabbage Rolls, where I list the benefits of cabbage and oregano. Hey, not to worry, you can’t have too many ideas for cabbage rolls!
But things like antioxidants, cancer fighting kaempferol, fiber, protein, and minerals are all beneficial ways to maximize the nutrition in our meals. While we are at it, we can nurture our souls with God’s Word!
When I was studying Deuteronomy this morning I was impressed with God’s faithfulness to an unfaithful people. Israel’s story of weakness and forgetting to rely on God for everything is also my own. Maybe it’s yours’s too.
We can both take heart today from God’s reminder in Scripture:
Beware lest you say in your heart, ‘My power and the might of my hand have gotten me this wealth. You shall remember the Lord your God, for it is he who gives you power to get wealth, that he may confirm his covenant that he swore to your fathers, as it is this day.
In a Insta Pot or large pot bring your cabbage to a simmer and cook until just tender and pliable. Drain the water off and let it cool.
Get your precooked quinoa and butternut squash ready (I cook these on my prep day so I can use them throughout the week)
In a medium skillet sauté the ground turkey with the chopped onion, carrots, mushrooms and garlic until the meat is done. Add the quinoa, oregano, salt and pepper. Set it aside to cool.
In a 9×13 baking dish spoon 1 cup of the butternut squash into the bottom of the pan and spread it out to cover the bottom of the dish. Set it aside, it is ready for the cabbage rolls to be placed.
Assemble a leaf of cabbage onto a large cutting board, add two or three leaves of kale or spinach and scoop 1-2 tablespoons of the meat mixture, grate a little Romano cheese over it and roll it up until covered. Place it in your prepared 9×13 dish. Repeat until all the cabbage and filling is gone.
Use the remaining butternut squash to drizzle over the rolls and top with the shredded Romano cheese.
Bake for about 15-20 minutes until heated through.
I hope you enjoy these ultimate cabbage rolls and check out the rest of the recipes offered here to make your life a little more whole and a little less complicated. Filling our guts with healthy fiber and vegetable dishes like this is a good start.
