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
Mix the oat and spelt flours, arrowroot, salt, and yeast in a bowl.
Heat the water to 110 degrees and add the olive oil.
Stir the liquid into the flour and mix well.
Turn onto a lightly floured surface and knead 5-8 minutes.
Place the dough in a loaf pan and cover with a towel or lid until it doubles in size (about an hour ).
Preheat oven to 350 degrees.
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!
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.
Gather a large mixing bowl. Chop the cabbage and then rinse in a large colander.
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.
Mix the apple cider vinegar with the water and cover the mixture, it may take 1-2 cups.
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.
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
Heat a skillet to low/medium heat. Add the olive oil, onions and garlic. Sauté until tender.
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.
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
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.
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.
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.
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:
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
Preheat oven to 375 Degrees.
In a large mixing bowl combine the ground oats, tapioca flour, salt, sugar, and xanthan gum.
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.
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.
Place the cut-out dough into the muffin pan.
Filling
In the bowl combine the chopped apples, cinnamon, sugar, and 1 tbsp of tapioca flour together until well combined.
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!
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.
1 Cup Buttermilk or Unsweetened Vanilla Almond Milk
1/2 Cup Honey
Preheat Oven to 375
Grind the 1 1/2 cup of oats into a fine flour then add the remaining oats, spices, salt, baking powder. Set aside.
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.
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:
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
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!
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
Preheat oven to 350 and bake sweet potatoes
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.
Brush each sweet potato skin with the olive oil, sprinkle with the salt and pepper and half of the onion and garlic powder.
Finely Chop the kale and season it with the remaining onion powder, garlic powder, salt and pepper. Divide the mixture over the 12 skins.
Sprinkle the walnuts over them as well, and then grate fresh parmesan over them.
Bake at 350 until heated through and cheese is melted, about 10 minutes.
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.
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
Tuna & Red Pepper Melt with Dill
A tuna and red pepper melt with dill is a quick easy dinner loaded with vitamin C, omega 3, and antioxidants. Since, I’m always looking for an easy meal after work, the quick preparation of this dish is a plus too!
Benefits
When I read an article about antioxidants I find comfort in knowing God preplanned its use long before I came along. Therefore if the article names flavonoids, anthocyanins, and saponins to help with inflammation I’m impressed.
However, when I look further into the research, and see dill showing a 70% free radical scavenging capacity and a 63% chance of chelating to heavy metals, I’m blown away! (1). Since I am exposed to heavy metals every single day, it makes sense to eat some fresh herbs that bind to them and move them out of my system.
Moreover, with this dish you’ll get plenty of Vitamin C, Vitamin A, fiber, a little calcium and good dose of essential fatty acids. The tuna alone will equip you with omega 3 (433mg), niacin (102%) , B12 (77%), and selenium (177% of your daily value). (2)
What shall I render to the Lord for all His benefits to me, indeed!
What shall I render to the Lord for all His benefits to me? I will lift up the cup of salvation and call on the name of the Lord, I will pay my vows to the Lord in the presence of all his people.
Place the Spinach leaves onto the Red Pepper wedges and sprinkle with onion powder.
Drain the tuna and place it in a small bowl. Add the onion, celery, sunflower seeds, mustard, and mayo and mix well.
Divide the tuna mixture over the four red pepper wedges and cover each with 1/2 slice of cheese (cut in fourths).
Place in a dish under the broiler until the cheese melts, just a couple of minutes. Top the pepper slices with fresh dill and enjoy!
So, enjoy this simple and nutrition packed meal for an easy and satisfying dinner! Also, while you’re here check out some other recipes, because what God puts in the garden is good!
Ground Beef & Sweet Potato Sauté is a quick and delicious week night meal that is ten times better than anything in a box! This recipe comes to you from my kitchen as I wondered what to do with a few garden sweet potatoes. Harvest time is always a fun time to play with new ideas and… my food. So for this dish, all you need is some fresh sweet potatoes, ground beef, herbs, and root veggies and you are ready to go.
Benefits
Sweet potatoes provide a decent amount of fiber (6.5 grams) for gut health. It also has the antioxidant (anthocyanin) for a neuroprotective role and decreasing neuroinflammatory markers; which is good news for aging brains(1). They also contain a good amount of manganese, vitamin A, and beta-carotene. Plus, they are yummy in this ground beef and sweet potato sauté. Just add some chili powder, fresh oregano, onions and celery.
Pair this dish with a side of steamed broccoli and you have a well balanced and EASY supper! What God puts in the garden is so good!
Go to the ant, O sluggard;consider her ways, and be wise.Without having any chief, officer, or ruler,she prepares her bread in summerand gathers her food in harvest
Henriques JF, Serra D, Dinis TCP, Almeida LM. The Anti-Neuroinflammatory Role of Anthocyanins and Their Metabolites for the Prevention and Treatment of Brain Disorders. Int J Mol Sci. 2020 Nov 17;21(22):8653. doi: 10.3390/ijms21228653. PMID: 33212797; PMCID: PMC7696928.
Eggs and Kraut with Fresh Herbs
You may not think eggs and sauerkraut with fresh herbs sound good in the morning, but you may be surprised! This delicious combination will provide a wonderful amount of protein, choline, lutein and zeaxanthin. Essential elements that are present for our brain and heart function. Although, eggs are not promoted as being heart healthy, new research is finding little to no association to eggs and heart health (1). Does this mean you can eat all the eggs you want?
Well, if you’re avoiding processed man-made food like doughnuts, chips, processed cookies in a package, sugar-laden cereals, sodas, teas, and the like…the answer is yes! Therefore, if you are eating God’s provision in the garden and partaking of fresh greens, homemade bread, lean beef/chicken/fish you’re most likely safe to eat at least one a day.
Eggs and Kraut
So, enjoy your eggs and kraut with fresh herbs! It will provide a delicious microbiome-immune-boosting meal to start your day and break your nightly fast!
What God puts on the land and in the sea is good!
Here is what you’ll need.
Eggs and Kraut with Fresh Herbs
2 or 3 Farm Fresh Eggs
1 tablespoon olive oil
2 teaspoons chia seeds
2 Tablespoons sauerkraut
1 Teaspoon fresh chopped parsley
1 Teaspoon fresh chopped dill or oregano
Heat the olive oil in a warm skillet (not too hot, keep your oil from damage by keeping it at 3 and no higher). Add the eggs, then the chia seeds. Cook until done to your preference. Season as desired (I love onion powder!) Once, on the plate add your kraut and fresh herbs
Nicholas R Fuller, Amanda Sainsbury, Ian D Caterson, Gareth Denyer, Mackenzie Fong, James Gerofi, Chloris Leung, Namson S Lau, Kathryn H Williams, Andrzej S Januszewski, Alicia J Jenkins, Tania P Markovic, Effect of a high-egg diet on cardiometabolic risk factors in people with type 2 diabetes: the Diabetes and Egg (DIABEGG) Study—randomized weight-loss and follow-up phase, The American Journal of Clinical Nutrition, Volume 107, Issue 6, June 2018, Pages 921–931, https://doi.org/10.1093/ajcn/nqy048
