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

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

Cranberry Macadamia Nut Blondie Benefits

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

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

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

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

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

Recipe Devotion

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

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

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

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

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

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

Cranberry Macadamia Nut Blondies

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

If you need coaching, I am here for you!

References:

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

I’m always on the lookout for easy breakfasts and a colorful cauliflower/carrot frittata fits the bill. It’s simple, delicious, and lasts several days in the fridge. The good news for my low carb and gluten free friends is it fits into their eating patterns, too!

Although serving it with some slices of No Knead Bread or adding some quinoa would make it just perfectly fiber-filled for me!

The cauliflower and carrots are going to provide vitamins, and minerals, while using left over ground meat, salmon, or chicken adds extra protein. You and I need the protein to start our day, so we feel full longer and utilize the amnio acids to restore and repair our cells.

This particular dish just happens to be lower in carbs too. However, I’m already thinking it needs a half a cup of cooked quinoa to provide extra fiber and nutrients.

What God puts in the garden is good! I love sampling all the goodies he has to offer and sharing them with you.

You know, an interesting thing I notice about God by reading scripture is He is always testing us. I guess that is why He places us in situations that provide luxurious food, overabundance, and opportunity. He wants to see how we respond.

Now the Passover, the feast of the Jews, was at hand. ⁵ Lifting up his eyes, then, and seeing that a large crowd was coming toward him, Jesus said to Philip, “Where are we to buy bread, so that these people may eat?” ⁶ He said this to test him, for he himself knew what he would do.

John 6 ESV – Jesus Feeds the Five Thousand – After – Bible Gateway

We see compassion for the crowds in Jesus’ words and actions. He is ready to feed 5000+ people with 5 loaves and two fish. Phillip responds like most of us do, blurting out how much money it would take to do this task.

Do you take comfort in God’s testing, knowing he has your best interest at heart? Every experience He takes us through brings us closer to Him. He is pretty awesome!

The colorful cauliflower/carrot frittata is proof of His divine nature in the things he makes, too!

I hope you enjoy it as much as my family did!

Colorful Cauliflower/Carrot Frittata

Coaching through food preparation is so much fun for me. I get to come up with a creamy celery & spaghetti squash entree like this one for my classes and workshops. It’s exciting to equip working families with easier and healthier ideas for dinner.

Although I had every intention of using the crunchy bunch of celery stalks for my snacks this week, it didn’t work out that way. All I had to do was wash them, cut off the ends, and place them in some cold water in the fridge. But I got busy working and left them two days too long.

They were soft and limp, not crunchy and juicy—the way I like celery best— when it is ready for slathering some all-natural peanut butter or hummus over. However, I really didn’t want to waste them or put them in the compost pile. So, I decided to make a creamy celery soup with onions, garlic, and almond milk.

I had a spaghetti squash in the fridge too, and some left over rotisserie chicken. The entree in my mind began to take shape and form, you see the picture coming together too, don’t you?

Celery Benefits Are Amazing!

According to a horticultural college in Nanjing, China, celery’s medicinal benefits include anti-inflammatory, anti-bacterial, lipid lowering, and glucose lowering properties. It is loaded with antioxidants like: caffeic acid, p-coumaric acid, ferulic acid, apigenin, luteolin, tannin, saponin, and kaempferol. (1)

That’s impressive, however, it’s vitamin A, vitamin C, and abundant flavonoid compounds are why it is used medicinally in cultures around the world. Here is a list of benefits from this amazing plant:

• Reducing risks of cardiovascular disease
• Preventing jaundice and liver disease
• Eliminating Urinary tract obstructions
• Gout
• Rheumatic disorders
• In animal studies it increased sperm count and fertility
• Reduces blood pressure and lipids, therefore strengthening the heart
• The seeds are used for chronic asthma, bronchitis, and skin disorders
  (A Review of the Antioxidant Activity of Celery (Apium graveolens L) – PMC (nih.gov)

Devotion

God’s divine nature is clear in the things He made. Our cells’ every need was thought of and provided for before we were born. It gives me a sense of trust and amazement every time I study the antioxidants in food. With a deep feeling of appreciation, we can enjoy items like this from the garden and steer clear of ultra-processed foods that rob our health.

“Blessed is the man who trusts in the Lord, whose trust is the Lord.  He is like a tree planted by water, that sends out its roots by the stream, and does not fear when heat comes, for its leaves remain green, and is not anxious in the year of drought, for it does not cease to bear fruit.”  The heart is deceitful above all things, and desperately sick; who can understand it?

Jeremiah 17:7-9 ESV – “Blessed is the man who trusts in the – Bible Gateway

We are blessed when we trust in the soul saving Word of God and when we take part in His gardens around the world. I want to be like this tree planted by the water with roots deeply seeded in God to bear fruit. You and I are wise to understand the heart is deceitful above all things and maybe, too, are the American taste buds for harmful food. We can’t really be to blame; it is all we’ve been taught since we were old enough to sit in front of Saturday morning cartoons.

It can change and so can we. Knowlege, my friend, is the beginning of wisdom!

I hope you enjoy this very easy to prepare meal. You’ll be happy to know it counts as an anti-inflammatory and a low carb meal, too! If you’re into that sort of thing. The spaghetti squash can feed a family of four easily or be ready for a family of one for several meals. I’ve used it for chili and with Kale Pesto to make some delicious low carb dishes!

If you are in need of more individualized attention to feed your family good food or in need of health coaching, let me know, we can book and appointment! I look forward to serving you!

“….so as to walk in a manner worthy of the Lord, fully pleasing to Him: bearing fruit in every good work and increasing in the knowledge of God; being strengthened with all power, according to His glorious might, for all endurance and patience with joy;
Colossians 1:10-11

Paul and his run on sentences! Breaking it down for me today for a short devotion….bearing fruit, increasing in knowledge of God; being strengthened with all power….(NOT according to my might but HIS might) and not just His might but His glorious might.

Now that is a promise worth holding onto for the rest of my days!

I have no strength apart from Jesus and I have no knowledge without the Word of truth shared in the bible. May the hope of these verses lift your spirit to a new level today just as a hearty meal from the garden will lift your stamina.

This sounds complicated because of three step process, but I assure you….it is easy. I chose to use Kale in this pesto only because I did not have basil on hand, and there is a LOT of it in the garden.

I’ve also used spinach in the past (LOVE THAT) it’s a little sweeter, but I like to keep things versatile so you can substitute and use what works for you. This is also one of those really good preparation day meals to cook ahead and eat later in the week.

There are so many benefits of kale with good amount of protein, rich in vitamins A, C, & K see this Healthline article for all the benefits!

Kale Pesto & Spaghetti Squash

Pesto

• 1 Cup Fresh Kale (Spinach or Basil)
• 1 Roasted clove of garlic (this gives a milder garlic flavor you can use fresh, but it will be strong!)
• 2 Tablespoons of Romano Cheese
• 1 Tablespoon of Sliced Almonds
• 1/3 Cup Organic Extra Virgin Olive Oil
• 1 Tablespoon of lemon juice
• 1/4 Tsp Salt
• 1 Dash of Pepper

Puree in a food processor until smooth.

Preheat oven to 350 degrees

Prepare Spaghetti Squash by washing well, cutting in half, scoop out seeds, sprinkle with salt, pepper, garlic powder and onion powder, Bake one hour until tender. Meanwhile, prepare meatballs.

Meatballs

• 1 Pound of lean ground beef (Turkey or Chicken)
• 1/4 Cup finely chopped onions
• 2 Tablespoons of Fresh Parsley
• 1 Tablespoon Grated Romano Cheese
• Sprinkle with garlic powder, salt and pepper ( I don’t measure this, it is to your own taste)

Roll into 1 inch balls and bake alongside squash for about 35-40 minutes.

When the squash is done, remove from oven and let cool until it can be safely handled. Carefully fluff with a fork to remove the flesh of the squash, add a little salt, pepper, and garlic powder as needed for flavor. Place in a container and add one tablespoon of the pesto. Mix well and top with meatballs. I added roasted asparagus. Delicious!

You’ll be more than ready to bear fruit in all your good work!