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!

zucchini

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. 

Leviticus 20:24

Leviticus 20:23-25 ESV – And you shall not walk in the customs – Bible Gateway

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

  1. 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.

  2. 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.

  3. Add the remaining chopped vegetables, herbs, spices, hemp seeds, egg, and flour. NOT the sesame seeds.

  4. 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.

  5. Put your oil in the skillet and spread it around with a spatula.

  6. 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.

  7. 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

  1. Add salt to the shredded zucchini, place in a strainer to drain some of the water.

  2. Then place the zucchini in a bowl with the minced onion, peppers, spices, vinegar and seasoning.

  3. 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


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

  1. 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.

  2. Add the yogurt, egg, and water and stir until well combined.

  3. Heat skillet to low/medium. Add a teaspoon of ghee, avocado oil, or coconut oil.

  4. 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.

  5. 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.

Deuteronomy 8 ESV – Remember the LORD Your God – “The – Bible Gateway


Ultimate Cabbage Rolls

  • 1 Head Cabbage (Lightly Cooked, firm yet pliable)
  • 2 Cups Butternut Squash Sauce (See Recipe)
  • 8 ounces Kale or Spinach
  • 1 Cup Quinoa
  • 1 pound Ground Turkey
  • 6 Mushrooms
  • 2 Carrots
  • 1/2 Onion
  • 2 Cloves Garlic (minced)
  • 3 Sprigs Oregano (or 2 tsps. dried oregano)
  • 1/4 tsp salt (use real salt)
  • 1 tsp pepper
  • 1/2 Cup Romano Cheese (grated)

  1. 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.

  2. Get your precooked quinoa and butternut squash ready (I cook these on my prep day so I can use them throughout the week)

  3. 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.

  4. 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.

  5. 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.

  6. Use the remaining butternut squash to drizzle over the rolls and top with the shredded Romano cheese.

  7. 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.

I am here for you if you need coaching!



Fresh-Milled Spelt & Oat Bread

I’m trying a small test loaf of spelt & oat bread today for a client who has a wheat sensitivity. It’s been fun experimenting. I hope you enjoy it


Fresh-Milled Spelt & Oat Bread

  • 2 Cups Freh-milled oats
  • 2 Cups Fresh-milled spelt
  • 1 1/3 cup Water
  • 2 tsp Arrowroot Flour
  • 3 tsp yeast
  • 1/3 Cup Olive Oil

  1. Mix the oat and spelt flours, arrowroot, salt, and yeast in a bowl.

  2. Heat the water to 110 degrees and add the olive oil.

  3. Stir the liquid into the flour and mix well.

  4. Turn onto a lightly floured surface and knead 5-8 minutes.

  5. Place the dough in a loaf pan and cover with a towel or lid until it doubles in size (about an hour ).

  6. Preheat oven to 350 degrees.

  7. Bake the break 30 minutes and then remove; enjoy when completely cooled.




Red Cabbage Relish

I am making some red cabbage relish for Go Red for Women day, a heart awareness campaign started by the American Heart Association to inform women cardiovascular disease is most common cause of death for women. Guys don’t feel left out! It matters with you, too! However, most of you men know heart disease is your number one killer, a lot of women don’t.

Regardless of our age or gender, you and I can enjoy the huge benefits of this red cabbage relish. It is loaded with antioxidants, like anthocyanins and glucosinolates. Plus is has all the benefits of red onion, red beets, and apple cider vinegar. The best part is it is stable in the fridge for weeks!

creamy celery entree with red cabbage relish

I came up with this recipe when we were growing red cabbage in the garden several years ago. It can be used as a slaw for a side dish, topping for a salad, or sandwiched with fish, chicken or burgers as a condiment. Here are some heart healthy properties of the combined antioxidants in this relish you will benefit from:

Benefits of Red Cabbage Relish

  • 100 grams has 40mg of calcium, 2.5mg of fiber
  • Reduces oxidative stress causing cell damage in test tube and animal studies, due to 74% polyphenols, 40% vitamin C, and glucosinolate content. (1)
  • Blunts imbalances in liver enzymes, renal osmolytes (increased numbers excreted in the urine indicate chronic kidney problems), and lipids. (2)
  • When combined with microgreens, lowers circulating LDLs, liver enzymes, and inflammatory cytokines. (3)
  • Helps treat mastitis (an infection of breast mast cells in breastfeeding women) (4)
  • Red beets and red cabbage have been shown to reduce tumor production in prostate and breast cancer cells in animal studies. (5)
  • Destroy free radicals that damage cells, protects the protein kinase pathway (which modifies lipids, carbohydrates, and other molecules), and helps reduce inflammation. (6)

The bottom line my friend, is God provides exactly what we need when we need it! Regardless, if it’s our heart, liver, or our immune system! His love is never failing. He sent His Son, not only to heal the brokenness of our hearts spiritually, but physically. Christ is the image of the invisible God, the firstborn of all creation. For by Him all things were created, visible and invisible (Colossians 1:15-16a) You and I can take confidence in the radiance of God’s goodness in His provision of Christ for our souls and all the invisible properties in food to sustain and nourish our bodies.

You and I are knit together in love!

…that their hearts may be encouraged, being knit together in love, to reach all the riches of full assurance of understanding and the knowledge of God’s mystery, which is Christ, 3 in whom are hidden all the treasures of wisdom and knowledge.

Colossians 2 ESV – For I want you to know how great a – Bible Gateway

Red Cabbage Relish Recipe


Red Cabbage Relish

  • 1 Head Red Cabbage
  • 1 Red Onion
  • 1 Red Beet
  • 2 ounces Apple Cider Vinegar
  • 1 tsp Salt
  • 1-2 Cups Water
  • 1 tsp Ground celery seed (optional)

  1. Gather a large mixing bowl. Chop the cabbage and then rinse in a large colander.

  2. Chop the beet and onion and add all the vegetables to the bowl. Mix the vegetables with the teaspoon of salt. If you are not on a salt restricted diet, use another 1/2 teaspoon, or 1 tsp ground celery seed.

  3. Mix the apple cider vinegar with the water and cover the mixture, it may take 1-2 cups.

  4. Store in the fridge and enjoy it daily on salads, sandwiches, or as a side dish! It develops a delicious flavor well and keeps 10-14 days with the added salt.


I hope you enjoy this recipe and all the others as you eat from God’s garden! He is so worthy of praise! I look forward to sharing all the recipes I come up with and come across that help you build your cells, make you stronger physically, and help you restore your health. As you can see, they are advertisement free!

If you try this and like it, please give me a rating and let me know what you think! I appreciate all who take the time to read this, if you feel led, please share it with others. I enjoy simplifying health God’s way for you.

Mysty

References:

Huang H, Jiang X, Xiao Z, Yu L, Pham Q, Sun J, Chen P, Yokoyama W, Yu LL, Luo YS, Wang TT. Red Cabbage Microgreens Lower Circulating Low-Density Lipoprotein (LDL), Liver Cholesterol, and Inflammatory Cytokines in Mice Fed a High-Fat Diet. J Agric Food Chem. 2016 Dec 7;64(48):9161-9171. doi: 10.1021/acs.jafc.6b03805. Epub 2016 Nov 28. PMID: 27933986.

Kapadia GJ, Azuine MA, Rao GS, Arai T, Iida A, Tokuda H. Cytotoxic effect of the red beetroot (Beta vulgaris L.) extract compared to doxorubicin (Adriamycin) in the human prostate (PC-3) and breast (MCF-7) cancer cell lines. Anticancer Agents Med Chem. 2011 Mar;11(3):280-4. doi: 10.2174/187152011795347504. PMID: 21434853.

Khoo HE, Azlan A, Tang ST, Lim SM. Anthocyanidins and anthocyanins: colored pigments as food, pharmaceutical ingredients, and the potential health benefits. Food Nutr Res. 2017 Aug 13;61(1):1361779. doi: 10.1080/16546628.2017.1361779. PMID: 28970777; PMCID: PMC5613902.



Quinoa & Black Bean Medley

A couple of years ago my daughter signed up for Purple Carrot. As with all great ideas and plans, not every recipe will please the masses. However, there was one she shared with me that featured black beans and sweet potatoes. Oh boy, was it a great combination! I can’t tell you how many times I’ve eaten it as a meal when I’m not wanting to spend a lot of time in the kitchen. My inspiration for this Quinoa & Black Bean Medley comes from that dish.

I use sauteed onions and garlic in olive oil, then add the sweet potato with salt, paprika, and cumin. After the potatoes soften a little, I add the rinsed black beans and precooked quinoa. I then top this dish off at the end with fresh oregano and kale from the garden. It is so good!

Health Benefits of Quiona & Black Bean Medley

The benefits of this medley are pretty impressive too! As many of you know quinoa is a complete protein (8grams per cup), rich in fiber (5 grams per cup), while providing a powerhouse of vitamins and minerals. So paired with the 8 grams of fiber and 7 grams of protein in black beans, you and I are one step closer to meeting our daily requirement in this dish. If that is not impressive enough, just think of the polyphenols and B vitamins present alongside garlic, onions, kale, and sweet potatoes. You’ll see the nutrition facts for this dish below in the recipe.

Sweet potatoes contain provitamin A, a nice supply of potassium, B5, B6, and naturally occurring vitamin E. Why is natural occurring vitamin E important? Because synthetic vitamin E (alpha tocopherol) has been implicated in negative outcomes for health! In a meta-analysis study it has been shown to increase all cause mortality! (1)

So, please, ditch the synthetic garbage and stick with God’s essential nutrients he provided for brain health, metabolism, energy, fighting inflammation, and disease. In addition to the sweet potato beauty, the powerhouse of kale is providing antioxidants, vitamin C, vitamin K, and calcium. It grows easily in the back yard or container garden too!

Buy some seeds in the spring and enjoy this wonderful vegetable all summer!

Snap Peas & Kale

Devotion

Moreover, feel confident in this: God knew exactly how to provide for your every need before you came to be. From reducing oxidative stress, helping your cell’s fight cancer, improving your digestive health, controlling blood sugar, and lowering your risk for chronic disease; He has a plan in the food he provides. The Psalmist is overwhelmed with God’s glory in the beauty of the moon and stars. He sees a bigger picture of life outside himself, and wonders at the mightiness of God.

It is exactly how I see God when I think of how mindful He is of us when reading about the nutrition facts in plants and animals. He also created a body for you and me that is always working overtime to undo the toxic elements it is exposed to. Although we are crowned with glory and honor and dominion over animals, plants, and creatures of the sea; alongside the great honor, comes stewardship.

When I look at your heavens, the work of your fingers, the moon and the stars, which you have set in place, what is man that you are mindful of him, and the son of man that you care for him? Yet you have made him a little lower than the heavenly beings and crowned him with glory and honor.

Psalm 8:3-5 ESV – When I look at your heavens, the work – Bible Gateway

Humbly accepting his great gift of healing for our spiritual health occurs by accepting His Son, Jesus Christ. But mindfully choosing the food he provides for our body’s health from the garden, over man-made harmful products, is also a way to honor Him physically.

God is so worthy of praise, isn’t He?!


Quinoa & Black Bean Medley

  • 2 Sweet Potatoes
  • 1 Can Black Beans (rinsed and drained)
  • 1 Cup Quinoa (Precooked)
  • 2 Cloves Garlic (Minced)
  • 1/2 Medium Onion
  • 2 Tbsp. Oregano (Fresh)
  • 2 Cups Kale (Fresh Chopped)
  • 1 tsp Salt
  • 1 tsp Paprika
  • 1/2 tsp Cumin
  • 1 Tbsp Olive extra virgin olive oil
  • 1/2 Cup Water

  1. Heat a skillet to low/medium heat. Add the olive oil, onions and garlic. Sauté until tender.

  2. Add the chopped sweet potatoes and cook until tender about 5 min, Sprinkle with paprika.

    Add the rinsed black beans and the water. Stir occasionally, then add the precooked quinoa. Season with salt and cumin.

  3. Lastly, stir in the chopped oregano and kale and stir until just wilted. Serve immediately.


References:

Clarke MW, Burnett JR, Croft KD. Vitamin E in human health and disease. Crit Rev Clin Lab Sci. 2008;45(5):417-50. doi: 10.1080/10408360802118625. PMID: 18712629.



Sweet Potato & Asparagus Frittata

I had left over asparagus sauteed in garlic from dinner last night and thoughts of adding it to a sweet potato frittata was born! It’s a simple, delicious, dairy free and gluten free dish for a brunch my friends and I are enjoying today.

Since I love making easy main dishes, this is a no-brainer!

And the best part of making a sweet potato & asparagus frittata is the flavors blend well for breakfast or brunch. My keto friendly family and friends will also be happy with the lower carb and calorie calculations. The combined nutritional benefits of sweet potatoes & asparagus are impressive also.

Benefits of Sweet Potato & Asparagus

Sweet potatoes are rich in beta carotene, an antioxidant thought to help fight cancer and improve vision. It is a good source of fiber (about 3 grams per 3 ounces) Vitamin A, B6, and C, while also providing a portion of every amino acid needed to build protein except hydroxyproline.

What’s good to know about vitamin B6 is it is responsible for over 100 enzyme actions responsible for metabolizing protein. It is helpful for the heart because it balances homocysteine levels in the blood. Not only that, but it builds the immune system by forming lymphocytes and builds blood by helping produce hemoglobin (the molecule that carries oxygen through the blood) (1) B6 is important for cognitive function and neurotransmitter function too!

One cup of chickpeas contains the highest amount of B6 at 1.1mg/serving followed by beef liver, tuna (0.9mg/serving), and salmon (0.6mg/serving).

Asparagus is rich in vitamin K and folate. Folate is vital for preventing neural tube defects in a growing fetus and is important for DNA reproduction. The natural form is called folate, while the synthetic form is called folic acid. Asparagus has good amounts of flavonoids that help fight cancer, lower blood pressure, and help fight bacteria and viruses (2)

God’s Plan in The Garden

I read about the benefits of garden plants and see precision in how God cares for His prize creation.

Yes, you and I are part of His prize creation. We are made in His image and likeness. Therefore, respecting and being good stewards of our bodes involves filling them with gifts from His designed garden. We can honor His gift of resilient bodies He gave us by sustaining and nourishing them with foods like these. Just as God prepared His Word to nourish our souls. Teaching our children and their children the same principles help them know God, and His goodness, while giving their cells the ability to fight disease as they age.

 “Only take care, and keep your soul diligently, lest you forget the things that your eyes have seen, and lest they depart from your heart all the days of your life. Make them known to your children and your children’s children

Deuteronomy 4:8-10 ESV – And what great nation is there, that – Bible Gateway


Sweet Potato & Asparagus Frittata

  • 1 1/2 Cups Sweet Potato (Grated)
  • 1 Cloves Garlic
  • 1 Cup Asparagus
  • 1 Cup Spinach
  • 2 Tsp Avocado Oil
  • 10 Eggs
  • 1/4 Cup Romano Cheese (Grated)
  • 1 TSp Onion Powder
  • 1/2 Tsp Paprika
  • Pinch Cinnamon
  • 1/2 Tsp Pepper
  • 1/4 Cup Almond Milk (Unsweetened)
  • 1 Tbsp. Oregano (chopped)

  1. Preheat oven to 375 degrees.

  2. In an iron skillet (or other oven compatibale skillet) sautee 1 cloves of minced garlic in 2 tsp avocado oil for about a minute. Add the chopped asparagus and cook until just tender about a minute. Salt to taste then remove asparagus to a bowl and set aside.

  3. In the same oiled skilled add the shredded sweet potato, paprika, cinnamon, and pepper. Mix spices and oil into the potato slightly and spread it over the bottom of the skillet and up the sides. Bake in the oven 15 minutes.

  4. Meanwhile prepare the eggs in a large bowl by adding salt, onion powder, a dash of pepper and 1 tbsp. chopped oregain. Then add the milk and whisk well.

  5. Once the potatoes have cooked 15 minutes remove them from the oven and pour the egg mixture over the potatoes. Spread the chopped spinach and chopped asparagus evenly over the eggs. Top with the shredded Romano cheese and bake for 15-20 minutes or until eggs are done.


I hope you enjoy your sweet potato & asparagus frittata! It pairs nicely with some quinoa & walnut bread if you have the patience and desire to benefit from fresh milled bread making. It is a time-honored skill children can learn alongside you. Maybe even, one they will treasure forever.

Please do me favor, if you’ve tasted this recipe from my kitchen or are making if for yourself leave me a rating! I am always in need of improvement, Ya know! Many blessings to you and God bless!

References:

  1. Greenberg, J. A., Bell, S. J., Guan, Y., & Yu, Y. H. (2011). Folic Acid supplementation and pregnancy: more than just neural tube defect prevention. Reviews in obstetrics & gynecology, 4(2), 52–59.

2. Li, Y., Yao, J., Han, C., Yang, J., Chaudhry, M. T., Wang, S., Liu, H., & Yin, Y. (2016). Quercetin, Inflammation and Immunity. Nutrients, 8(3), 167. https://doi.org/10.3390/nu8030167



Gluten Free Apple Tarts

I made forty-eight miniature apple tarts this week for some little, and not so little, munchkins at church. And because I like to include everyone, I changed my fresh-milled wheat recipe to ground oats and added tapioca flour for my gluten-sensitive friends. This combination for gluten free apple tarts is a result of many trial and error efforts to make a gluten free pie crust.

Rice flour is too gritty, and my bible study group tasted and rejected quinoa flour years ago! Although, I like almond flour and arrowroot flour as substitutes for many recipes, I had fresh old-fashioned oats on hand. To my surprise, it made a decent pie crust.

I’ve been trying various gluten free recipes over the years because several friends and family members have become gluten sensitive or have celiac disease. Celiac disease is an inherited autoimmune disorder and when wheat or other grains with the gluten protein are present it attacks the lining of the intestine. (1)

Although people may experience bloating, diarrhea, and abdominal pain with this disorder, more insidious damage is taking place. Bone loss, malnutrition, anemia, liver damage, joint pain, hair loss, and fatigue are a few other findings associated with celiac disorder. A person may have a positive antibody test indicating the possibility of this disorder; however, a definitive diagnosis is done with an intestinal biopsy.

Benefits of Gluten Free Apple Tarts

Now, the fun part of making something different is looking for and reporting the benefits. The top advantage for gluten free apple tarts is there is no bloating or abdominal discomfort for wheat sensitive people. You’re welcome. And those who don’t react to gluten can enjoy them too! Oat flour is a good source of protein and fiber, which is always helpful to feel full and satisfied as well as move toxins out of the body. It also is a good source of minerals like selenium, magnesium, manganese, and zinc.

Gluten Free Apple Tarts

I’m not sure why certain people develop gluten sensitivities. We live in a fallen world that is prone to decay. Our bodies included. I do know manufacturing and mass production is polluting our food supply with toxic chemicals. The general population is feeding on highly processed, bleached wheat with nearly all the nutrients removed, while synthetic vitamins are added. Not only that, but there are preservatives listed on the label that are skin irritants on a material safety data sheet.

The more information I find, the more passionate I am about helping all of us eliminate what we can. It is why I truly believe in increasing awareness of how wonderful God’s garden is for combatting disease. He loves us and cares for us in so many ways. All we have to do is turn to Him for complete healing, body and soul. We get nourishment for our cells to function each day and we are filled with hope for the day we won’t’ have to strive to keep these bodies going.


Gluten Free Apple Tarts

  • 1 1/2 Cups Gluten Free Old-Fashioned Oats (ground into flour)
  • 1/2 Cup Tapioca Flour (Plus 1 tbsp for the filling)
  • 1 Tsp Xanthan gum
  • 1/4 Tsp Salt
  • 1 Tsp Sugar (optional)
  • 2 Apples (Peeled and Chopped)
  • 1/4 Cup Sugar
  • 1 Tsp Cinnamon
  • 1 Stick Butter
  • 1 Tbsp Olive Oil
  • 6 Tbsp Cold Water

  1. Preheat oven to 375 Degrees.

  2. In a large mixing bowl combine the ground oats, tapioca flour, salt, sugar, and xanthan gum.

  3. Cut the butter into small pieces and use a pastry cutter or fork to combine the butter and flour until it makes a course crumble. Mine was too dry, so I added the tablespoon of olive oil.

  4. Add the cold water and knead on a lightly floured surface until a firm dough forms. Roll out as thin as you can and cut circles for the tart shells with a biscuit cutter.

  5. Place the cut-out dough into the muffin pan.

Filling

  1. In the bowl combine the chopped apples, cinnamon, sugar, and 1 tbsp of tapioca flour together until well combined.

  2. Fill each tart shell with the apple filling and bake at 375 for about 20-25 minutes or until the tart shells are light brown and the filling bubbly.


Keep in mind, this is a treat designed for sharing with others and not to be used in place of a nutritious meal.

In any case, I hope you try the recipe and enjoy your gluten free apple tarts with friends. It’s delicious with a wonderful cup of Teecino herbal coffee substitute. No acid or caffeine, just wonderful bold flavor and enjoyment!

References:

Comparison of Gluten-Related Disorders – UCLA Digestive Diseases Celiac Disease Program – Los Angeles, CA (uclahealth.org)



Peanut Butter Chocolate Chip Muffins

The best news about these peanut butter and chocolate chip muffins is they can easily be adjusted to include gluten free and wheat eating friends. However, if you have a nut allergy you may want to use a seed butter like pumpkin or sunflower. I find them not be a sweet as peanut butter but adding chopped prunes or a banana can fix that easily enough.

I also use dark chocolate chips. They have 72% cacao, and only 4 grams of sugar per tablespoon. Remember, 4 grams of sugar equals 1 teaspoon and we want to minimize the amount of sugar we consume to reduce inflammation and our chances of developing chronic disease.

Benefits of Peanut Butter Chocolate Chip Muffins

Cacao contains flavonoids that help with oxidative stress in our cells and protect the epithelium layer of our blood vessels (1). It also contains polyphenols that decrease inflammation in the vasculature. The same autoinflammatory effect reduces insulin resistance. As mentioned previously, being cautious of the sugar content in your choice of dark chocolate is important. Benefits are minimized the more the cacao is processed, and as high amounts of sugar are added.

On the other hand, pairing your dark chocolate with high fiber whole grains and peanut butter gives you added benefits. Nuts and legumes provide protein, fiber, minerals, and antioxidants like vitamin E (tocopherol). Metanalysis observation studies show reduced ischemic heart disease in people who with regularly consume nuts (2).

God’s plan for our sustained health and productivity continues to reveal itself in the studies I review for these recipes. He is ever glorious, mighty, and willing to save us if we just turn to him for physical and spiritual nourishment.

You visit the earth and water it abundantly, enriching it greatly. God’s stream is filled with water, for You prepare the earth in this way,
providing people with grain.

Psalm 65:8-10 HCSB – Those who live far away are awed by – Bible Gateway

Gluten Free Peanut Butter Chocolate Chip Muffins


Peanut Butter Chocolate Chip Muffins

  • 1 1/2 Cups Gluten Free Oats ground into flour (or 2 cups fresh milled wheat)
  • 1/2 Cup Old Fashioned Oats
  • 1/2 Cup Tapioca Flour (or arrowroot flour)
  • 1 Tsp Baking Powder
  • 1/4 Tsp Salt
  • 1 Tsp Cinnamon
  • 1/2 Cup Natural Peanut Butter
  • 1/2 Cup Organic Extra Virgin Olive Oil
  • 1/2 Cup Chocolate Chips (72% Cacao Chips)
  • 1 Egg
  • 1 Cup Buttermilk or Unsweetened Vanilla Almond Milk
  • 1/2 Cup Honey

  1. Preheat Oven to 375

  2. Grind the 1 1/2 cup of oats into a fine flour then add the remaining oats, spices, salt, baking powder. Set aside.

  3. In a separate cup add your oil, egg, peanut butter, and milk blend well then add to the dry ingredients. Then add the chocolate chips.

  4. Divide batter into 12 muffin cups and bake for 20 minutes or until toothpick comes out clean.


God bless you as you make and share these muffins with others today!

References:

  1. Katz, D. L., Doughty, K., & Ali, A. (2011). Cocoa and chocolate in human health and disease. Antioxidants & redox signaling, 15(10), 2779–2811. https://doi.org/10.1089/ars.2010.3697
  2. Afshin, A., Micha, R., Khatibzadeh, S., & Mozaffarian, D. (2014). Consumption of nuts and legumes and risk of incident ischemic heart disease, stroke, and diabetes: a systematic review and meta-analysis. The American journal of clinical nutrition, 100(1), 278–288. https://doi.org/10.3945/ajcn.113.076901


Kale & Walnut Sweet Potato Skins

Two of my favorite vegetables pair up well together for this easy Kale & Walnut Sweet Potato Skin appetizer. Sprinkled with a little garlic powder, the slightly bitter kale makes a nice contrast of to the sweet potato. Add the crunch of walnuts and some fresh grated Romano cheese and you have a delightful… and healthy, appetizer.

Benefits of Kale/Sweet Potatoes/Walnuts

Although kale is known for its polyphenols and antioxidant activity, most of the nutrient value is lost in cooking. This is why it is so important to eat fresh fruits and vegetables daily in addition to our cooked favorites. The good news for this particular vegetable is the retention of beta-carotene; it only loses about 5% (1).

Sweet potatoes are also a good source of beta-carotene. So, when converted to vitamin A, this dish helps your immune system by fighting free radical damage. It also provides protection for your vision (2). Topping the dish with a few walnuts adds crunch and heart-healthy, cholesterol lowering benefits!

Devotion

The importance of keeping our vision protected with vitamin rich foods is just as important as keeping their value in spiritual discernment. The eyes take in so many messages! For instance, images of good and evil, as well as beauty and darkness. If we are not careful and do not protect what our eyes are subject to, we are susceptible to lowering our standards.

The eye is the lamp of the body. So, if your eye is healthy, your whole body will be full of light, but if your eye is bad, your whole body will be full of darkness. If then the light in you is darkness, how great is the darkness!

Mathew 6;22-23

The unbiblical practices occurring all around us make us immune to certain acts that are not honoring to God. May be cling to the biblical principles that hold our lamp up high and shine a light in the darkness. I hope you enjoy nourishing both your physical eyes and spiritual eyes today!

You can start with this Kale & Walnut Sweet Potato appetizer as you read your devotions. Remember, what God puts in the garden is good!


Kale & Walnut Sweet Potato Skins

  • 6 Medium Baked Sweet Potatoes
  • 2 Tbsp. Organic Extra Virgin Olive Oil
  • 2 Cups Chopped Fresh Kale
  • 1/4 Cup Finely Chopped Walnuts
  • 1 Tsp. Onion Powder
  • 1 Tsp. Garlic Powder
  • 2 Tbsp. Fresh Grated Romano or Parmesan Cheese
  • 1/4 Tsp. Salt and Pepper

  1. Preheat oven to 350 and bake sweet potatoes

  2. Once they are baked and cooled, slice them evenly down the middle and take a spoon to scoop out a small amount of the middle. Keep the excess for stews, sauces or breakfast pancakes.

  3. Brush each sweet potato skin with the olive oil, sprinkle with the salt and pepper and half of the onion and garlic powder.

  4. Finely Chop the kale and season it with the remaining onion powder, garlic powder, salt and pepper. Divide the mixture over the 12 skins.

  5. Sprinkle the walnuts over them as well, and then grate fresh parmesan over them.

  6. Bake at 350 until heated through and cheese is melted, about 10 minutes.


References:

Composition and antioxidant activity of kale (Brassica oleracea L. var. acephala) raw and cooked – PubMed (nih.gov)

Sikora E, Bodziarczyk I. Composition and antioxidant activity of kale (Brassica oleracea L. var. acephala) raw and cooked. Acta Sci Pol Technol Aliment. 2012 Jul-Sep;11(3):239-48. PMID: 22744944.

The influences of purple sweet potato anthocyanin on the growth characteristics of human retinal pigment epithelial cells (nih.gov)

Sun, M., Lu, X., Hao, L., Wu, T., Zhao, H., & Wang, C. (2015). The influences of purple sweet potato anthocyanin on the growth characteristics of human retinal pigment epithelial cells. Food & nutrition research, 59, 27830. https://doi.org/10.3402/fnr.v59.27830