I love making these naturally colored crackers with vegetables and olive oil. Beets, broccoli, and cheddar are divided into three parts to make these colorful and tasty crackers.
It’s an easy way to avoid dyes in my food, too!
The concerns for dyes and preservatives in the food supply are climbing as children and young adults have more difficulty concentrating at school and at work. The History of Dyes In Food, Why it Matters, & a List of Safe Foods quotes some research articles related to dyes and behavioral problems.
Benefits of Naturally Colored Crackers
Although fresh-milled whole wheat is the star of this crunchy snack, a good unbleached organic flour is acceptable, too. The fresh-milled grains provide the original B vitamins, plenty of fiber and protein, and necessary valuable minerals.
I thought a cup of beets would be nice for making them red. It will add a few antioxidants. A cup of broccoli is pretty cool too for making them green, and bringing in some sulforaphane, calcium, potassium, and iron. (1)
Cheddar is set aside to flavor the rest.
God provides what we need in the garden, and we can use the items in our baked goods to make ordinary crackers even better.
Naturally Colored Crackers
3 Cups Wheat Flour
1 Tsp. Salt
1 Tsp. Onion Powder
1/2 Tsp. Baking Soda
Beet Cracker
1/2 Cup Beets
1 Tbsp. Olive Oil
3 Tbsp. Water
Broccoli
1/2 Cup Broccoli
1 Tbsp. Olive Oil
3 Tbsp. Water
Cheddar Cheese
1/2 Cup Cheddar Cheese
1 Tbsp Olive Oil
4 Tbsp Water
Preheat oven to 300 degrees.
Combine the flour, salt, onion powder and baking soda in a mixing bowl.
Take 1 cup of the flour mixture and place it in a separate bowl.
Puree the beets in the oil and water and add it to the flour. Mix into a soft dough.
Roll out the dough onto the counter thinly and cut into desired shapes.
Place on a cookie sheet and bake at 300 30 minutes and turn them over to bake 30 more minutes or until desired crispness.
Repeat the process for the broccoli. Mixing it with the water, oil, and 1 cup of the flour. Roll out and cut into desired shapes and bake at 300 for 30 minutes each side.
Use the 3rd cup of flour and mix it with the cheddar cheese, water, and oil. Roll out and cut into desired shapes. Bake at 300 30 minutes turn and bake 30 more minutes.
I hope you enjoy the crackers and the rest of the recipes on this blog!
It’s my pleasure to bring them to you!
Refernces:
Hwang JH, Lim SB. Antioxidant and Anti-inflammatory Activities of Broccoli Florets in LPS-stimulated RAW 264.7 Cells. Prev Nutr Food Sci. 2014 Jun;19(2):89-97. doi: 10.3746/pnf.2014.19.2.089. PMID: 25054107; PMCID: PMC4103733.
2 Day Recipe Guide to Maintain Your Metabolic & Immune System Reset
A metabolic and immune system reset is possible with the goodness from God’s garden. Is it a cure all? Well, there is some solid research it has been a cure for some people. In many areas of disease, it has been a life saver.
I like anything that works as a jump start to reset the way we fight disease and get our metabolism functioning better. More to the point, it was God’s plan to provide it for us when He created our first ancestors. Everything is in the garden to keep blood pressure stable, reduce painful arthritis, and eliminate multiple gut issues.
So, if you’ve heard of the Fasting Mimicking Eating plan, developed by Dr. Valter Longo stay tuned. He perfected i a detox meal plan and many have felt the results. If that is you, continue with that 5-day meal cycling plan as instructed by your health care provider.
However, if you have already done the plan for 3 months or 6 months as suggested to restart metabolism and improve the autoimmune system and want similar recipes to mimic as a maintenance plan a couple of days per week, this post if for you!
Now, remember, this way of eating is only temporary, and it is not medical advice, you have to follow your health care provider or dietician for that, right?
Also, in his book Dr. Longo advises people with kidney problems, people taking blood sugar lowering medications, and those over 70 or under 18 to obtain medical supervision, or not do a fasting mimicking plan at all.
This 2-day Recipe Guide is intended for those people who have already been approved to follow the plan by their doctor or healthcare provider and have not experienced nutritional deficiencies or medical problems.
Oh, and you’ll lose a few pounds or maintain weight loss when you use the recipes in your two-day per week maintenance routine.
Prep Day for System Reset
The following recipes can be prepared in 2 hours with clean up! You’ll need plenty of storage containers for these handy snacks and entrees.
Coconut Almond Bars
1 Cup Ground Almond Meal
1/2 Cup Flaxseed meal ((optional))
1/4 Cup Walnuts
1 Cup Coconut Flakes
1/2 Cup Dark Chocolate Chips
1 Tbsp. Coconut Oil
2 Tsp. Cinnamon
3/4 Cup Water
1/2 Tsp. Salt
2 Tbsp. Pumpkin seeds
Grind the flaxseed into a meal, then grind the almonds into a flour (Of course, you can use the already ground meal and flour if you like). My gut does not tolerate flax seed meal, so I use 1/2 cup ground chia seeds instead of flax. So, flaxseed is listed as optional. You can substitute the amount for more almond flour if you like.
Place the ground meal in a bowl and add the cinnamon and salt, mixing well.
Add the coconut flakes, pumpkin seeds, walnuts, and chocolate chips.
Lastly add the water and stir well until it holds together. Let set a few minutes so the meal can absorb the water.
Meanwhile, use the coconut oil to grease your 9×13 pan really well. Preheat oven to 350.
**Remember coconut oil as natural MCT and will help keep you full. It's good for you.***
Spread the dough into the 9×13 pan evenly. Bake for 20 minutes and remove to cut into your squares. Put in back in the oven another 8-10 minutes.
Let them cool then enjoy one bar in the morning for breakfast.
Crackers for the System Reset
Kale Hemp Seed Crackers
1 1/2 Cups Kale (Washed and dried)
1 Tbsp. Nut Butter
1 Tbsp. Organic Extra Virgin Olive Oil
1/2 Cup Flaxseed meal ((may substitute almond flour))
1 tsp. Salt
1/2 Tsp. Onion Powder
1/2 Tsp. Garlic Powder
1/4 Cup Hemp Seed Hearts
1/4 Cup Chia Seeds
1/4 Cup Sunflower Seeds
1/2 Cup Water
1 Tbsp. Pumpkin Seeds ( no shells, chopped)
Preheat oven to 250 degrees, Yes 250! 350 is too hot and burns the edges.
Combine all ingredients in a bowl and let it set until all the water is absorbed.
Spread the dough between two pieces of parchment paper and roll out onto a cookie sheet until thin, 1/16th of an inch or so.
Bake for 30 minutes then remove to cut into squares. Flip them over and bake another 30 minutes until crisp. If they are still soft, bake another 10 minutes.
Qunioa Vegetable Soup
1 Cup Quinoa
6 Cups Kale
4 Cups Cabbage
4 Carrots (Sliced)
4 Celery (Sliced)
4 cloves garlic (Minced)
1 Onion (Chopped)
1 Tbsp. Oregano
1 Tbsp. Thyme
3 Tsp. Salt
2 Tsp. Onion Powder
1 Tsp. Garlic Powder
1 Tsp. Pepper
2 Tsp. Apple Cider vinegar
1 Can Chick Peas ((rinsed and drained))
8 Cups Vegetable Broth
4 Cups Water
1 Tbsp. Avocado Oil
In a very large soup pot, sauté the onions and garlic in the oil.
Add the chopped kale, and cabbage, stirring as you chop.
Add the carrots, celery, garlic, herbs and spices, and keep stirring.
Add the water, vegetable broth, and quinoa.
Simmer for about an hour until vegetables are tender. Enjoy!
The Value of Intermittent Fasting for System Reset
Intermittent fasting is defined as not eating between meals or after dinner. Yes, it’s that simple. It always boggled my mind to follow Diabetes guidelines for instructing people with diabetes to eat three meals a day and two snacks.
SAY WHAT? Eating all day is what gets people with Type 2 DM in trouble in the first place. Notice, I said Type 2. If someone has Type 1 DM or Type 2, and is just starting insulin, the instruction process may be a little different until they adjust to their medication.
Regardless, continual eating (especially without moderate activity) will continually spike insulin and fat storage, whereas intermittent fasting lowers blood glucose and prevents excess insulin spikes.
It is a sad example of a broken paradigm that is counterproductive to a system reset a fasting mimicking plan offers.
System Resets Require Water!
While we are talking about the importance of fasting and eating clean, let’s not forget water. It is and always will be our appetite suppressant, fuel starter, and best nourishment! We are wise to start the day with at least 8- 16 ounces of water a day, before anything else!
In the hospital, when people are dizzy, and their blood pressure drops —-we give them fluid!
Let’s face it—we have to have it. Our cells crave it, and we feel like absolute crap when we don’t get enough of it for our joints and ligaments! And when we wake up from an 8 hour fast, we are dehydrated and need it to get our bodies ready for the day.
If you don’t like water, add a little cranberry juice or half of a lemon to flavor it more. Rest in the fact that your liver, kidneys, and bladder will be happy—even if your taste buds are not.
The amazing thing about repetitive action is, eventually, those taste buds come around too.
More System Reset Recipes
After all, taste is important when it comes to enjoying life, right? I want to arm you and your family with delicious soups, stews, and side dishes that leave you feeling full and satisfied, not deprived.
That is the whole purpose of this post and a system reset recipe maintenance guide. The Derailing to Detox in 7 Days post has many more ideas and recipes available too, so please check it out for more heart healthy, fasting mimicking ideas!
I will leave you today with some heartfelt prayers for restoration spiritually and physically! God’s word reminds us to resist the devil and he will flee. He is the god of this age and of “worldly” things that distract us from health and purpose.
We can be deceived in our hearts in regard to following Jesus and in our bodies by falling for marketing schemes and addictions that steal our health physically.
The disciples following Jesus suffered both, physical and spiritual pain, yet they remained steadfast in their trust and hope for a life with Him eternally. We can too!
And after you have suffered a little while, the God of all grace, who has called you to his eternal glory in Christ, will himself restore, confirm, strengthen, and establish you.
Thanks for stopping by and checking out the health tips and recipes! Share it with a friend if it is helpful!
God bless you!
Raspberry Millet Breakfast Bars
A wheat and gluten free raspberry millet breakfast bar is an easy addition to my weekly meal planning. And my friend, you know, optimal health is all about the planning!
Intentional eating, thinking, praying, and moving are the keynotes of optimal health. One way you and I can start this lifestyle by embracing some whole grain flours that are nutrient dense, filling, tasty, and gluten free.
Even if you don’t have a wheat sensitivity, these breakfast bars are a good idea because there is no refined white flour or sugar. They are made with whole grain and maple syrup (how much you use is up to you).
Benefits of Raspberry Millet Breakfast Bars
Millet is cheap, easy to mill with a Nutribullet blender (or other high powered straight blade blender), and it’s full of good B vitamins! The mineral composition per 100 grams is not bad either!
The antioxidants in raspberries are helpful in reducing reactive oxygen species destroying blood vessels and myelin sheaths of nerve cells. Damaged nerves lead to neurodegenerative diseases like Alzheimer’s and Parkinsons. (1)
They are also thought to keep lipid levels and blood sugar under control. Like most fruit, raspberries are rich in fiber, vitamin C and has a trace amount of minerals.
It’s a pretty exciting day when you and I can enjoy the taste of fruit while also keeping diseases at bay. God’s perfect design is unparallelled!
Combine this lovely fruit with protein and fiber rich grains like oats and millet and you have a well-rounded breakfast bar. What God puts in the garden is good!
Blessed is everyone who fears the Lord, who walks in his ways! You shall eat the fruit of the labor of your hands; you shall be blessed, and it shall be well with you.
1/2 Cup Almond Flour (optional, substitute oat or more millet)
2 Tbsp Arrowroot Flour
1/2 tsp xanthan gum
2 Tbsp flaxseed (milled)
Raspberry Filling
1 cup Raspberries
3 Prunes
3 Dates
1 Tbsp Maple Syrup
Combine all the wet ingredients into a bowl and mix well.
Add the dry ingredients and combine until well blended and a dough forms.
Divide the dough in half. In a 9×9 lightly oiled baking dish place half of the dough onto the bottom and spread until the bottom is covered. Set the rest of the dough aside until your filling is ready.
Raspberry Filling
Place the cup of raspberries in a saucepan and add the dates, prunes, and maple syrup. You can use fresh or frozen–but keep the heat low to slowly draw out the liquid in the fruit, I did not add water.
About 10 minutes and you have the fruit soft and ready to puree with the seeds in a Bullet blender. The flat blade will pulverize the seeds and will work like a thickening agent for the fruit filling.
Place the filling over the 9×9 inch baking dish of prepared dough. Spread it evenly across the dough. Take the remaining dough and dollop it in small balls over the filling. They will form a crust as they bake together.
Bake at 350 degrees for 20 minutes or until light brown.
I hope you enjoy these raspberry millet breakfast bars! There are plenty of more breakfast ideas on the blog too, if you are interested!
Enjoy!
References:
Hu B, Shi Y, Lu C, Chen H, Zeng Y, Deng J, Zhang L, Lin Q, Li W, Chen Y, Zhong F, Xia X. Raspberry polyphenols alleviate neurodegenerative diseases: through gut microbiota and ROS signals. Food Funct. 2023 Aug 29;14(17):7760-7779. doi: 10.1039/d3fo01835k. PMID: 37555470.
Colorful Cauliflower/Carrot Frittata
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.
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
Colorful Cauliflower/Carrot Frittata
1 12 ounce Bag Cauliflower/Carrot (Blend Frozen Vegetables (thawed))
1 tsp Seasoning
1/2 Cup Cottage Cheese (Or Milk)
6 Eggs (Or 8 if you need more for the week)
1/4 Cup Parmesan Cheese
1/2 Cup Ground Beef (You can use chicken, turkey, sausage, salmon, or whatever you have left over from the night before. )
Preheat oven to 375
Place vegetables in a dish and season with your favorite seasonings. I like onion powder, or Redmond's salt seasoning.
Add the ground beef or leftover meat of your choice (salmon/chicken/chicken apple sausage work well too)
Combine the eggs and the cottage cheese in a separate bowl and mix well.
Pour over the vegetables and bake at 375 for about 20 minutes or until eggs are done.
Top with the parmesan cheese and serve!
As you can see this recipe is very low carb and low fiber, so I would add a cup of quinoa or serve it with a slice of whole grain bread!
Gluten Free Date Nut Bars
Breakfast ideas with a good amount of protein and fiber, and not too much sugar is hard to find. Thankfully, these gluten free date nut bars will help fill the void!
When you and I use alternate whole grains to make our breakfast bars we are stretching our baking muscles and ready to serve! Now, if your loved one is also nut free, I’m sure you’ll skip the walnuts I add to this recipe. However, using sunflower seeds in their place will provide some good vitamin E and selenium!
So, there are always options!
The good thing about these date nut bars is there are 5 grams of protein and 4 grams of fiber in each bar. Fresh-milled millet also contains a decent amount of magnesium (106mg/100grams). There is 2.5mg of iron, 55mg biotin, 20.8 niacin, and 23 grams of selenium in 100grams. So, these bars are rich in nutrients that are not on a standard nutrition label.
You and I can feel good about that!
However, there is also just over 2 teaspoons of sugar. Although we can always adjust the maple syrup to our tastes. I use 1 tablespoon when I make them for myself, but my hubby likes things a little sweeter and since I made these for him to take to work, he gets what he likes.
As long as he is getting the fiber, protein, and nutrients alongside the sweetness, I don’t feel too bad. I’m just hoping homemade treats keep him out of the snack machines and all the ultra-processed junk he likes!
God’s garden is so much better taste wise and nutrition wise. He makes everything for our good and His glory!
The hubby is in agreement on this fact.
Devotion
He compels us with the Holy Spirit to seek Him and His provision, rather than the things of the world. In Luke 14 Jesus tells the story of the great banquet while reclining at the Pharisee’s table. He basically says don’t just invite friends and neighbors who can return the favor but go out and invite the poor and lame who may never have the resources to do the same for you.
At the great banquet in heaven Jesus invites everyone. However, we also see in this chapter many people have excuses not to come. He goes on to say, “Compel people to come in so my house may be filled.” (vs.23)
Compel is to necessitate, drive to, constrained as through a channel. The late Charles Spurgeon says, “Little by little as we are transformed into the image of Christ, we increasingly desire to follow him.”
And the master said to the servant, ‘Go out to the highways and hedges and compel people to come in, that my house may be filled.
Oh, how our choices today to follow and be whole in Christ Jesus spiritually parallel our choices from the garden to sustain and nourish our bodies. There is plenty of goodness and room for more. So, the next time I think about my daily banquet, I’m going to start asking myself some questions.
Where has Jesus compelled me to minister?
Am I listening to His call or am I providing excuses as to why I prefer to feast on the world’s offerings?
We’ll see. A little self-examination each day, alongside God’s Word, may be just what I need for true contentment.
Place the dates and water in a saucepan on the stove and heat on low.
Meanwhile, combine the softened butter, oil, slurp, and egg in a mixing bowl.
Add the ground millet, oats, arrowroot flour, and xanthan gum.
Combine until well mixed then divide the dough into two halves. Place half of the dough into a lightly oiled 9×9 inch baking dish and spread out until it covers the bottom. Set the other half to the side.
Blend the dates and water in a blender until there is a nice puree. Spread it over the dough in the 9×9 pan.
Take the remaining dough and place small balls of it across the filling, Don't worry, they will bake together and form a crust. Top with walnuts and bake at 350 for about 20 minutes.
You have a great day and enjoy your weekend!
I am here for you and cheering you on!
Oatmeal Cream Roll Cake
I am making a low sugar oatmeal cream roll cake during the 28 Day sugar fast because my handsome hubby likes his sweets. After all, he did not agree to do this fast with me. Since he is not on the lower sugar plan at this time, I thought maybe I can give him a lower sugar version to get his sugar intake down a bit.
Hey! You do what you have to do, right?
I can’t leave him out there during Valentine’s Week without some extra attention. Since I’ve received two pictures of him eating sweets this week from vending machines, it’s time to take action!
Poor guy, he can’t get away with anything, LOL.
The recipe comes from my desire to make a healthier version of the famous oatmeal cream pie that has too much sugar (25 grams per cookie verses 8 grams per slice of our cake), additives, dyes, and flavorings. We really just don’t need it to make our oatmeal cream roll cake a tasty dessert!
In addition to NONE of the bad stuff, you’ll find this recipe is also easy and versatile. I bet you can make little cake rounds with it and create your own cream pie! I chose to make a cake roll because it’s easy to cut and store in the fridge and he can have a slice after dinner or for breakfast.
Benefits of Oatmeal Cream Roll Cake
First of all, the most benefit of this cake is the lower sugar content. Most roll cakes call for a cup of sugar, this one has 1/4 cup of sugar, a tablespoon of molasses for color, and 1/8 teaspoon of pure stevia (no xylitol or alcohol sugars). Plus, it has apple sauce for moisture and sweetness.
Oats are a good source of B vitamins, protein, and fiber. So, they contribute to fullness and satiety. The beta glucan fiber content binds to waste products and moves it out of the body while also feeding our good gut microbes. A plus for all of us looking for ways to reduce cholesterol naturally. (1)
They also contain antioxidants like avenanthramides that help us produce nitric oxide and lower blood pressure, while maintaining blood vessels. Oats also contain minerals like manganese, zinc, and magnesium which are vital for heart, muscle, bone, and neurological health.
If you really like oats and their benefits, here are some other oat recipes on my blog you may enjoy!
Devotion
What God puts in the garden is good, my friend! I am always impressed by His divine nature revealed in His creation. Sharing the beauty of His design for healing in the benefits of the grains, nuts, seeds, vegetables, proteins, and fruits He created is sheer joy!
By this we know love, that he laid down his life for us, and we ought to lay down our lives for the brothers. But if anyone has the world’s goods and sees his brother in need, yet closes his heart against him, how does God’s love abide in him? Little children, let us not love in word or talk but in deed and in truth.
I love how we are given an example to open our hearts and give to others in need. The needs for our neighbors, friends, children, and adults within our community are great! Many are spiritually poor and starving for the truth you and I hold and treasure.
They are also looking for easier ways to feed their families healthy meals that nourish and sustain their bodies. God provides both, and you and I are called to share that love with our gifts, talents, and abilities. Therefore, I hope you enjoy this oatmeal cream roll cake as small gesture of appreciation for you visiting the site!
Oatmeal Cream Roll Cake
Oatmeal Cream Roll Cake
1/2 Cup Oats (Gournd)
1/2 Cup Whole Wheat Flour
1/4 Cup Sugar
1/8 Tsp Pure Stevia or Monk fruit (This is less than 1/8 tsp)
1 Tbsp Molasses
1 tsp Baking soda
3 Eggs
1/2 tsp salt (optional)
2 tsp Cinnamon
2/3 Cup Apple Sauce
Cream Filling
1 Cup Heavy Cream
1 Tbsp Powdered Sugar
1/2 tsp Vanilla
Preheat oven to 375 degrees
Combine all the dry ingredients in a bowl and mix well.
Add the eggs and applesauce mix well.
Lightly grease a small cookie sheet or jelly roll pan with butter or oil, place parchment paper over that and lightly grease again.
Pour the batter onto the pan and spread out evenly, tapping the pan on the counter to remove air bubbles.
Bake for 10 minutes.
Remove and carefully place on non terry cloth dish towel sprinkled with powdered sugar.
Fold the towel over the cake and gently roll end to other end and place it in the freezer for 20 minutes.
Cream filling
While the cake is cooling, whip your cream, vanilla, and sugar until light and fluffy.
Set it in the fridge until the cake is completely cooled.
When the cake is cooled, gently unroll and place the filling over the cake and gently roll again end to end. You can leave this cake on the towel and roll it up again and store it in a Ziplock bag, that way the plastic is not in contact with your food. Otherwise, if your plastic wrap is BPA free and you want to use plastic, it will store well that way too.
You can also make this gluten free by substituting the flour for 3/4 cup ground oats and 1/4 cup arrowroot flour or tapioca flour. You can also add 1/2 tsp xanthan gum. It’s delicious this way, too, so the hubby says!
If you enjoy this oatmeal cream roll cake leave me a review by clicking the stars! I am always looking for ways to help my family enjoy life and be healthier, I pray your family is blessed by this too!
Paudel D, Dhungana B, Caffe M, Krishnan P. A Review of Health-Beneficial Properties of Oats. Foods. 2021 Oct 26;10(11):2591. doi: 10.3390/foods10112591. PMID: 34828872; PMCID: PMC8625765.
Energy Bars- Copycat Kind Bars
I did not come up with this idea, but I love it! I am naming this energy bar a copycat kind bar because it reminds me of a kind bar, taste and texture wise. I also changed the nuts and seeds in the original recipe to the ones I prefer!
You be sure to do the same and make it your own! You and I can all thank the lovely German lady on YouTube, Lena, (from Sweet and Healthy) who made these little rounds and called them cookies.
Trust me, they are not cookies!
But they are simple to prepare, low in natural sugar (honey), and full of protein and yumminess! She has many ideas, and they are all low in natural sugar.
The only reason I am posting this as a recipe here is so I can calculate my nuts and seeds of choice in the recipe plugin and see the macronutrients available in these energy bars.
Each energy bar round has 10 grams of protein, 4 grams of fiber, and only 2 grams of natural sugar.
Benefits of Energy Bars
Nuts and seeds are rich in heart healthy fats! They are good sources of protein and fiber, too!
Not only that, but nuts and seeds in these bars provide good source of vitamin E, some B vitamins, magnesium, potassium, selenium, and zinc.
They help us feel satisfied after a nice salad, keep us feeling full longer, and have just enough sweetness to feel like an indulgence!
Can you imagine drizzling some honey and salt over the top? Or maybe, adding dark chocolate chips?
There are so many ways to make them your own! Have fun experimenting with them!
Energy Bars–Copycat Kind Bars
1 Cup Raw peanuts
2 tbsp Pumpkin Seeds (hulled)
2 tbsp Hemp Seed Hearts
2 tbsp Sesame Seeds
2 tbsp chia seeds
2 tbsp walnuts
2 tbsp sunflower seeds
1 egg
1 tbsp honey
Mix all the ingredients together in a bowl and place into a round cookie cutter onto a cookie sheet.
Bake at 350 degrees for 15 minutes or until golden brown.
My son, eat honey, for it is good, and the drippings of the honeycomb are sweet to your taste.
Ok, January week 3 meal prepping is underway for the week! Hang in there, busy friend, this is doble! I will list the items and the cost and keep it simple for you.
How are we thinking differently these days about meal prepping?
Maybe we’ve made the decision to move more, have a better attitude, trust the Lord more and the world less, or maybe we are making better choices in our eating habits.
The thought patterns may be small but. . Oh! How effective they become when we take one step at time, master it, then move forward.
Intention is the key for me when it comes to all of these factors. I have to start with prayer, then move to Bible reading first thing in the morning.
As the day progresses so does writing tasks, workflow, moving, and eating. One of my favorite things to do to make my life flow more effectively and help me stay on track is to meal prep.
Although I move between making wraps and quinoa bowls, soups, salads, and meat dishes. . . all play a huge part of my meal prepping days and being intentional.
January week 3 Meal Prepping is super simple and delicious:
Keep in mind, I use organic in all of my meals as much as possible because of the heavily laden pesticides sprayed on our food. So, the prices below reflect that cost.
If organic items are not available or I can’t afford them, I soak the food in baking soda and vinegar to remove the pesticides and rinse them well. I do this with organic, too!
Here are January Week 3 Items and the cost:
Organic whole chicken —-$16 (sometimes I get two when they are close to expiration, so keep an eye out!)
Carrots —$2.99 for 32 ounces
Celery—$2.79 one bunch
Onions—$1.59
Garlic—$1.99
Salsa– $1.79
Spring greens–1 lb—$5.99 or 5 ounce container for $3.29
Wraps–-Make your own, the recipe I have makes 12 medium wraps, or 16 small. I seriously could not find a decent wrap on the Kroger website that has quality ingredients. If you find one use it!
So, a total cost of this meal prepping is $29 (rounded up) is for 6 servings of soup, 12 Wraps (I already had the flour), and 6 salads. That’s three days of eating for two in our house. It may be two days if you have young children, or 1 day if you have growing teens!
How to do it!
One whole organic chicken in the Instapot for 32 minutes (its 8min per pound)
Chop carrots, celery, onions, and garlic.
Get a small jar of salsa ready (or chop fresh tomatoes/peppers/onions)
You’ll be finished chopping in less than 32 minutes.
Pull the chicken out carefully, and let cool a few minutes until it’s ready to handle.
Separate it into three sections, removing the gristle and bones (I totally puree all the tiny bones and meat in my bullet and only the large bones and skin are wasted, I keep it for my chili) keep the broth and place it in the soup pot of veggies.
One section is shredded for wraps, one for soup, and one for a salad.
Don’t you get excited when life becomes a little easier and you don’t have to think about what to cook for dinner every day?
There are more ways to use wraps on this blog so please check them out! I am here to serve and encourage you in your health journey! It does take work, but I think you and I are up to the task!
Devotion
We can’t do this alone; it takes a good network of supportive people. It reminds me of Nehemiah rebuilding the wall around Jerusalem in the Bible. He had the torn down wall, ruined city, and the people on his heart. Mourning what was lost and thinking about its previous splendor and purpose to honor God, he stepped up to make a difference in the lives of his people.
He rallied each family, and side by side, they began to work on the portions of the wall around Jerusalem.
So, we built the wall. And all the wall was joined together to half its height, for the people had a mind to work.
Amazing things happen when we have a mindset to do the work. Whether it’s moving more, arguing less, loving exponentially, or eating healthier.
Our bodies rally to do the internal work of restoring and repairing our cells the way God designed them to do. The preservatives, additives, pesticides, and poison of the world and food are no longer appealing to us or our children.
Sometimes it takes planning and sacrifice, but the key is keeping it simple and enjoyable, with our focus on the prize.
The prize is good health, a stronger body that fights infection well, and a clear mind. God’s plan established the ingredients for both thousands of years ago in the garden of Eden.
The mountain of resistance we face is daunting and the only way we can climb it is with a consistent plan in place. A plan that satisfies and doesn’t make us feel deprived!
For instance, I can take any of these items to a party and enjoy the party. Once I’ve fed my cells, I can take a small piece of whatever delightful dessert is catching my eye.
I have found, when my cells are satisfied, there are fewer cravings and dissatisfaction. So, a small piece of chocolate or a sliver of cake is enjoyable and savorable as it tops off my healthy meal! I may even choose not to eat it at all!
Regardless of how you approach your battle strategy in being healthier spiritually and physically, I am here for you! Let me know how you’re doing and if you need more wellness coaching, we can do a discovery call!
Gluten Free Whole Grain Sourdough
When I meet a client with allergies, I want to help them find healthy substitutes for what they “think” they’ll be missing. So, naturally a whole grain sourdough comes to mind for someone with a wheat sensitivity.
The problem with premixes of gluten free flours is they are very expensive, and they are not very nutritious. I mean just reading the label shows they are refined white rice flours and starches. This is no better than refined white flour and sugar to spike blood sugar and insulin levels in the blood.
Both of which are responsible for making chronic disease and inflammation in the body worse, not better. As caring parents we can do better.
It’s an effort of love to learn how to do it, and even though I’ve played around with gluten free grains for the past twenty years, I have to admit, bread making is a learning curve.
The complexity of the flours, the binding ingredients needed, rising, and the water absorption capacity are all new factors to consider. Therefore, it makes sense to just follow a recipe, right?
LOL, I wish it were that easy for me. But it’s not. I have several varieties of grains in my pantry, and I have to make do with what I have. So, the resources I found helpful were on YouTube. Mary’s Nest has a great video that breaks down the various gluten free flours and there are several blogs that work through the water absorption.
One of the comments on Mary’s video said, “Use two parts flour to one part starch”. Now, that is something I can work with! Simple directions combined with a good resource for binding agents, and some past experience with dough consistency.
Another resource I used on YouTube was Elly’s Everyday Wholegrain, she is using millet to make her sourdough and that is the primary flour I am using today. I also have amaranth grain I want to use and some oats. The problem is I don’t have the psyllium husks and can’t find it anywhere in town.
I’m substituting ground chia seeds and flax seeds to see how it goes.
I also wanted to do a nutritional comparison of a gluten free flour blend and this wholegrain recipe to show you how we can make a healthier gluten free bread.
Gluten Free Whole Grain Sourdough
500 Grams Millet (ground)
1/2 Cup Oats
1/3 Cup Chia Seeds (Ground)
1/3 Cup Flax Seeds (Ground)
2 Tsps. Salt
1/3 Cup Arrowroot flour (or potato starch)
1/2 Cup Sourdough Starter
600 Grams Water
The Nutribullet blender with a flat blade that meals small grains very well. It worked perfect for the millet and amaranth.
Place all the dry ingredients in a bowl and mix well.
Add warm water and the starter and stir until well combined. Let it sit for one hour.
After it sits one hour, you can place it in the lightly oiled baking dish of your choice. It will be sticky and loose, not well formed like a wheat dough. Don't worry about that it will set up fine.
Depending on your room temperature it will take 3-6 hours to rise. On that rise it will be just slightly higher, it will not double in size, and that is ok. I put mine in the fridge overnight and it was perfectly ready the next morning.
Preheat oven to 450 degrees. Bake the bread covered for 40 minutes and then uncovered another 15 minutes. Don't underbake this it does take just about a full hour. Let cool then, slice and enjoy!
Compare The Homemade Ingredients and Nutrition of the Loaf Above with a Popular Store Brand of Whole Grain Gluten Free Bread Below
Benefits and Drawbacks
The thing I love about this bread is there is 5 grams of protein and 4 grams of fiber per slice! Not only that, but there is also a good bit of potassium and iron. Although magnesium and B vitamins are not listed on the nutrition label, they’re in there, too!
The millet and amaranth (if you choose to stick that in and remove 1/3 cup of the millet) alone provide 30mg of magnesium per slice of bread. There is also biotin, niacin, and selenium present to provide optimal health.
A drawback for making this bread and what I learned is it definitely needs a long baking time. I got it out 10 minutes early and although edible, it was doughy. I’m toasting it daily on the frozen setting of my toaster to counteract that mistake. Otherwise, it would have made a great sandwich bread.
Something else I noticed; there was ZERO gas and bloating with the addition of flax seeds! That has never happened before. I may have a wheat sensitivity after all.
Taste wise, the amaranth is quite strong, so if a peppery taste is not one your palate joys, it may take some getting used to alongside the ground chia—you be the judge on that. However, I’d sample a little to see if I like the flavor before diving in to purchase the grain and make an entire loaf.
I prefer the taste of hard white and red wheat grains, but this is okay.
Cost wise, you and I come out ahead on this loaf of bread. The cost of a comparable gluten free whole grain bread on the shelf is $5.49 and I made this loaf, with twice the nutrition, for about $4.34. I’ll take that bargain any day.
When we explore new ways of baking whole grain sourdough, we find out all kinds of good things!
And may we never forget the source of all good things—the mighty God who provides these lovely nutritional grains for us! What he puts in the garden is good!
Blueberry Chia Bars
Preparation day this week is full of breakfast bars, and they are gluten free. Blueberry chia bars not only provide the antioxidants and nutrients we need, but they are also full of flavor we can enjoy.
The best part is the cost and nutrient profile beats the commercial brand on the shelf by a long shot! There are 7 grams of protein and 6 grams of fiber in each bar of our homemade, whole grain gluten free bars.
You and I can make 9 bars for roughly $3, whereas the store brand is almost $6.
Benefits of Blueberry Chia Bars
Knowing this breakfast bar has double the nutrients of store brands, no synthetic vitamins, added flavorings, colorings, or highly processed seed oils, will be worth the effort to find quality ingredients and make these bars.
The millet and oat combo alone, give this recipe around 170mg of magnesium per 100 grams of flour. It is also rich in potassium, zinc, selenium, and B vitamins. Lutein and zeaxanthin are present, too! The antioxidants in the blueberries namely the flavonoids, anthocyanins, and quercetin help with oxidative stress.
As we know, reducing oxidative stress helps blood vessels relax and lowers blood pressure. Antioxidants also clean up DNA damage and help reduce our risk for cancer and heart disease. (1)
Devotion
What God puts in the garden is good! He knew our need for His salvation plan and His divine design of our food long before He created mankind. I never get tired of reading about how His hand is upon the prophets of old as they shared his promises.
Even more effective is knowing His hand is upon everything we do when we follow His lead today. It is a huge relief because it takes away the worry and the fear that come with striving. The prophet, Ezra, learned this during his years of captivity in Baylon.
And Ezra came to Jerusalem in the fifth month, which was in the seventh year of the king. For on the first day of the first month he began to go up from Babylonia, and on the first day of the fifth month he came to Jerusalem, for the good hand of his God was on him. For Ezra had set his heart to study the Law of the Lord, and to do it and to teach his statutes and rules in Israel. (Ezra 7:9-10)
Place the blueberries, dates, and prunes in a saucepan and turn the heat on low, keep it low, don't add water.
In a mixing bowl combine the applesauce, oil, egg, vinegar, vanilla, maple syrup, and mix well.
Add the millet, almond flour, arrowroot flour, xanthan gum and oats. Combine until well mixed and divide the dough into halves.
Place half of the dough into a 9×9 inch pan and set the rest aside until the blueberry filling is in place.
In a bullet blender with the flat blade blend the blueberry mixture and spread it evenly over the dough.
Place the remaining dough over the filling. You can roll this out and place it over the filling or just make little balls and drop them over the filling. They will bake together to form a crust.
Place in the oven for 20 minutes.
Let cool and cut into bars. It makes 9 servings.
A Popular Store Brand of Gluten Free Bars with their Nutrition Facts
I hope you like these blueberry chia bars! I have plenty more gluten free items on the website that can help you if you have a gluten or wheat sensitivity. So, I hope you check them out and let me know how you like them. The page to book a health coach is here! It is my pleasure serving you.
Have a blessed day!
Mysty RN/BSN NBHWC
References:
Cassidy A, Mukamal KJ, Liu L, Franz M, Eliassen AH, Rimm EB. High anthocyanin intake is associated with a reduced risk of myocardial infarction in young and middle-aged women. Circulation. 2013 Jan 15;127(2):188-96. doi: 10.1161/CIRCULATIONAHA.112.122408. PMID: 23319811; PMCID: PMC3762447.
