It’s pear season! Oh, my! There is nothing better than to use those fresh, juicy bites for a pear and pepper salad!
Check out your local farmer’s market or take advantage of a neighbor’s tree to make this scrumptious salad. As you slice into local pears, you’ll see and feel the juice running down your chin and fingers! Combined with a little salt, apple cider vinegar, and organic extra virgin olive oil, it will make its own sweet dressing for this salad.
Benefits of Pear & Pepper Salad
Antioxidants and polyphenols in pears are antibacterial and anti-inflammatory. (2) Anything fresh from God’s garden and grown in your own backyard (or neighbor’s yard) is going to have more nutrients and hopefully less pesticides. It’s an environment that prepares our bodies’ defenses.
Caffeic Acid and syringic acid are unique to pears, and not apples in one study. Caffeic acid (also found in coffee at 9-14mg/100grams, but highest in black chokeberries at 645mg/100grams of dry weight) is a metal chelating agent. However, it is also known for its ability to inhibit mutagens and carcinogens. (1)
You’ll be ready to ward off cancer, neurodegenerative diseases, diabetes, and whatever contagion is released upon us in the future eating this pear and pepper salad!
Simple Pear & Pepper Salad
Simple Pear & Pepper Salad
3 Cups Baby Spring Mix
1 Carrot (shredded)
1 Pepper (Green/Orange/or Red)
1 Pear Chopped
6 Walnut halves
1 ounce Pepper Jack Cheese
1 tbsp Organic Extra Virgin Olive Oil
1 tsp Apple Cider Vinegar
1 tsp Onion Powder
Gather your ingredients. Layer the salad, the carrot, the sliced pepper, and sprinkle with the onion powder, olive oil, and apple cider vinegar.
Top with the chopped pair and the shredded cheese and walnuts!
If you need a RN Health Coach I have a wonderful metabolic rehabilitation program starting! You can book your consultation here!
“Blessed by the Lord be his land, with the choicest gifts of heaven above, and of the deep that crouches beneath, with the choicest fruits of the sun and the rich yield of the months, with the finest produce of the ancient mountains and the abundance of the everlasting hills,
Pavlíková N. Caffeic Acid and Diseases-Mechanisms of Action. Int J Mol Sci. 2022 Dec 29;24(1):588. doi: 10.3390/ijms24010588. PMID: 36614030; PMCID: PMC9820408.
Teixeira JD, Soares Mateus AR, Sanchez C, Parpot P, Almeida C, Sanches Silva A. Antioxidant Capacity and Phenolics Profile of Portuguese Traditional Cultivars of Apples and Pears and Their By-Products: On the Way to Newer Applications. Foods. 2023 Apr 5;12(7):1537. doi: 10.3390/foods12071537. PMID: 37048358; PMCID: PMC10094612.
Gluten Free Zucchini Pumpkin Seed Bread
Gluten free zucchini pumpkin seed bread is a simple, low sugar, summer bread you can enjoy without guilt. The ingredients work great for breakfast muffins, or as a loaf to slice and cover with your favorite nut butter each morning.
Now, you need to know I am not a super-savvy baker. However, I am a baker who is thinking about maximum nutritional value for my gluten free friends! Therefore, I come up with blends of flour and nuts that reflect that passion for the fuel our bodies need.
Let’s face it, the gluten-free and refined flour options available are NOT very healthy.
We need new options! Options that build cells with zinc, fiber, minerals, and antioxidants. Maybe we’ll even enjoy a little protein settled into that breakfast bite as well. It will help us stay full longer, while the nutty pumpkin seeds, sesame seeds, and walnuts do their own work for satiety and cell building.
I am also a fan of soaking and sprouting the seeds like sesame, sunflower, and pumpkin. . .sometimes. . . to remove any phytic acid that may cause stiffness in the joints for some people. Ideally, an adequate amount of gastric acid would be present to sufficiently dephosphorylate the outer phytic acid shell protecting the germ of the seeds we eat. (1)
Um, just like our Creator designed us to do.
However, we cannot always count on that being the case in our modern world. Especially for those poor souls stuck with taking proton pump inhibitors. Soaking will remove the outer shell and help release minerals, so we can absorb them better.
Benefits of Sunflower Seeds
Sprouting sunflower seeds releases high concentrations of vitamins A, B, & C, plus niacin. We especially want to absorb their vital mineral content of magnesium, potassium, calcium, iron, selenium, and zinc. (2) They also have 37.8mg/100grams of vitamin E. Compare that to linseed, sesame, and soy, which only have 3mg/100grams! (2)
Don’t be put off by the fat content in this bread, either. The fats are polyunsaturated, CLA (conjugated linoleic acid) that are beneficial omega-6 fats we need to help our hearts. Always keep in mind, the ratio of omega-6 to omega-3 fats should be no more than a 2:1 ratio.
CLA is important for normalizing glucose in the blood and has anticancer, anti-obesity effects. (2)
Gluten Free Zucchini Pumpkin Seed Bread
1/2 Cup Almond Flour
1/2 Cup Coconut Flour
1/2 Cup Arrowroot Flour
1 Tsp Xanthan Gum
1/2 Cup Honey
4 Eggs
2 Tsp. Cinnamon
2 Cups Zucchini (Shredded)
2 Tsp. Baking Powder
1/2 Tsp. Salt
1/4 Cup Pumpkin Seeds (Chopped)
1/4 Cup Walnuts (Chopped)
1/4 Cup Sunflower Seeds
Preheat oven to 350 degrees
Salt the zucchini in another bowl with 1/2 tsp of salt and set aside. Do not drain the water that separates from the pulp.
Combine all the flours, xanthan gum, cinnamon, and baking powder in a bowl and whisk well.
Add the zucchini, eggs, and honey and stir well.
Add the pumpkin seeds, sesame seeds, and walnuts and stir the batter until everything is incorporated.
Bake at in a well-greased loaf pan at 350 for an hour or until a toothpick comes out clean! You can bake them in muffin pans and adjust the time to 20-30 minutes depending on your oven, but also check with the toothpick.
Store leftovers in the fridge.
I hope you enjoy this gluten free zucchini pumpkin seed bread with your family as much as I did!
After all, what God puts in the garden is so good!
If you need help with lifestyle changes and reducing chronic disease risks, I am available to help you! Contact me for a free consultation.
Have a blessed day!
Mysty
My flesh and my heart may fail, but God is the strength of my heart and my portion forever.
Nielsen AV, Meyer AS. Phytase-mediated mineral solubilization from cereals under in vitro gastric conditions. J Sci Food Agric. 2016 Aug;96(11):3755-61. doi: 10.1002/jsfa.7564. Epub 2016 Jan 12. PMID: 26678688
2. Guo S, Ge Y, Na Jom K. A review of phytochemistry, metabolite changes, and medicinal uses of the common sunflower seed and sprouts (Helianthus annuus L.). Chem Cent J. 2017 Sep 29;11(1):95. doi: 10.1186/s13065-017-0328-7. PMID: 29086881; PMCID: PMC5622016.
Dark Chocolate Pistachio Bites
Dark chocolate pistachio bites are a low sugar, fun treat we can grab from the freezer and enjoy on a hot summer day! The delicious pistachio crumbs on top lend a buttery texture to this creamy dreamy bite too!
We just have to be careful not to overindulge, right?
Too much of a good thing leads us right back into a path of idolatry and dependence on sugar instead of Christ, our Savior. And we do not want to go down that path again.
The health derailment for sugar addiction is too severe. Chronic inflammation in our joints, muscles, blood vessels, and brain are the benefits of avoiding excessive sugar.
Plus, studies show the best way to avoid chronic inflammation and disease is to limit sugar to less than 6 tsp a day for women and 9tsp for men.
Moreover, as you hear me say repeatedly, ditching seed oils (soybean, vegetable, corn) and ultra-processed treats with additives and dyes are also helpful!
Benefits of Dark Chocolate Pistachio Bites
Although there is minimal nutritional value to these bites, remember there shouldn’t be in a treat. We are looking for nutritional value in our meals, not our treats. However, this small treat does not have artificial ingredients, flavorings, or preservatives to make us sick. My friend, that is what intentional eating is all about!
We will enjoy the benefits of a small amount of dark chocolate, which has antioxidants like catechins, procyanidins, and theobromine from cocoa. All of which help lower blood pressure, prevent clotting, and improve the inner lining of the blood vessels. (1)
Pistachios are a good source of monosaturated fat, potassium, and vitamin E. Its rich source of polyphenols and nutrients also have a beneficial effect on glucose homeostasis, blood vessel walls, oxidative stress, and inflammation. (2)
Does this mean this treat will help with those things? Maybe in minute amounts, but the bigger picture is there are no HARMFUL ingredients to damage cells. There are just good, healthy, ingredients to help build them up!
The treat also has cinnamon. Although cinnamon has been found in several studies to decrease lipid levels, lower BMI, and insulin levels in human and animal subjects, more studies are needed to confirm its effectiveness (3,4,5) The thing to remember is it is well known for its antibacterial, antiviral properties.
A good agent for adding sweetness to a treat without all the side effects. It’s good because what God puts in the garden is good!
Devotion
God’s design for healing our bodies from inflammation and disease is perfect. It completely compliments the amazing miracle body designed to heal itself. The wiser we are to chemicals in our food, the better we will be able to avoid them and teach our children to avoid them!
God says, be not wise in your own eyes, and turn away from evil.
Be not wise in your own eyes; fear the Lord and turn away from evil.It will be healing to your flesh and refreshment to your bones.
Are preservatives, dyes, and flavorings evil? Not in themselves, but the intent to cover up subpar, non-nutritional items on a shelf and call them food for the sake of greed and love of money is evil.
When we are wise to how these things affect our health, we understand God’s wisdom is much better. His wisdom is healing not only to our flesh, but our spirit as well.
Dark Chocolate Pistachio Bites
Dark Chocolate Pistachio Bites
1 Cup Dark Chocolate Chips (72% Cacao)
1 8 oz. Organic Cream Cheese
2 tsps Cinnamon
6 Dates (plus 1/4 cup water)
1/4 Cup Pistachios
1 tsp vanilla
Prepare a 10×14 inch cookie sheet by placing a small amount of oil on it and spreading to all corners. Cover with a sheet of parchment paper.
Melt the dark chocolate in a cup for one minute in the microwave or double broiler, your choice. Spread the dark chocolate thinly over the parchment paper. You can freeze it as you get the other ingredients together if you'd like.
Place the dates in a blender cup and add 1/4 cup of water, heat in the microwave 30 seconds and set aside.
In another blender cup, add the block of softened cream cheese, vanilla, and cinnamon. Add the pureed dates and blend well. Spread over the frozen dark chocolate.
Finely chop, or puree, 1/4 cup of Pistachios or pumpkin seeds and sprinkle them over the cream cheese mixture on the cookie sheet. Freeze one hour then cut them into one-inch squares.
Put them in an air-tight container and keep them frozen. Enjoy at your leisure!
I hope you enjoy these Dark Chocolate Pistachio Bites as much as me and my clients do! If you need help with lifestyle changes I have plenty of ideas under the Wellness Coaching tips and will be happy to set up a consultation with you to discuss biometric challenges or health concerns!
Take care and enjoy the small things!
Mysty
Simplifying Health God’s Way
REFERENCES:
Kerimi A, Williamson G. The cardiovascular benefits of dark chocolate. Vascul Pharmacol. 2015 Aug;71:11-5. doi: 10.1016/j.vph.2015.05.011. Epub 2015 May 27. PMID: 26026398.
Mateos R, Salvador MD, Fregapane G, Goya L. Why Should Pistachio Be a Regular Food in Our Diet? Nutrients. 2022 Aug 5;14(15):3207. doi: 10.3390/nu14153207. PMID: 35956383; PMCID: PMC9370095.
Gluten free oat bread is a challenge in my kitchen because I only have one grain mill. That grain mill has barley, spelt, and wheat berries ground in it weekly. But I wanted a gluten free bread to take to our Women’s Natural Health Night for those ladies who cannot tolerate gluten products and milling oats in my mill would cross contaminate the grain.
The solution, for me, is to soak the oat groats overnight then blend them in the bullet blender the next morning. I’m not sure if steel cut oats would work in this recipe, so I cannot weigh in on that topic. However, I do want to give my two scents regarding their health benefits, since I’ve been asked lately how healthy they are.
How To Decide if Oats Are Right For You
The concern of low-Carbers is oats are high in carbohydrates, but their glycemic index is 55, so that’s not bad. A high glycemic index is greater than 70 and low is less than 55. The index gives a rating for foods that spike blood sugar quickly. Keep in mind, all natural oats are going to contain all of the fiber and bran of the seed. Hence it will have a lower index, while steel cut oats are next lowest. The simple oat flakes, will of course, have the highest glycemic index.
Like anything, you and I have to judge for ourselves what works best for our bodies. Thinking logically, we can ask a few questions to determine where we are in our health and how oats may or may not be the right choice.
First, I would ask myself these three questions:
Am I insulin resistant? This can be determined by a fasting insulin test (opinions for appropriate levels vary, but optimal is around 4-5 Miu/L and high is above 8), or a Triglyceride/HDL ratio higher than 2.5. Also, if there is a tendency to gain weight easily or great difficulty losing weight, are signs of insulin resistance. By the way, the best way to decrease insulin resistance is to MOVE. But if you are insulin resistant, eating a good protein like and egg and avocado, or unsweetened yogurt with berries and nuts may be better options. I have seen oats spike sugars for some people, but not others. Therefore, consumption can be determined individually with a $20 glucometer to show you how various foods spike your sugar.
Am I sedentary or active? If I am sitting most of the day at a desk or watching T.V. , there are better lower glycemic choices for breakfast. However, if I plan to cycle 20 miles, lift weights, hike 10 miles, or chase children around all day, oats are a good choice for sustaining energy.
Am I eating them plain or with added toppings? Well, you know this matters because very few people eat oats plain. The package ingredients always matter, too. Is there added sugar? If yes, how many grams per serving? As you know, it’s better to buy plain and sweeten with a natural sweetener, like 1/2 teaspoon of honey. Or you could also use 1/2 a banana so you at least get some potassium and minerals. Although, the hope is to train your taste buds to do without processed, refined, white sugar. Another thing that helps lower a sugar spike is adding cinnamon. A good nut and seed combination provides steady protein and fat and will also decrease the sugar spike of the oats.
But don’t worry, you’ll figure it out as you learn to listen to your body and its cues for hunger, satisfaction, and fullness.
Benefits of Oats
Oats contain beta-glucan that helps lower blood sugar and has cholesterol lowering benefits. They are a good source of fiber (4 grams/cup), protein (13 grams/cup), vitamins, iron, magnesium and zinc. Since this recipe uses the entire oat kernel the valuable phenolic acids and avenanthramides are present, too. The antioxidant properties of oats help fight skin, colon, and lung cancers, while also reducing the risk for cardiovascular disease.
God’s Design For our Bodies and Our Food
God’s plan for healing our bodies gets more interesting as I learn about His character in Bible study. There is always a plan to provide for His people spiritually and physically.
He brings us to a good land, just like He did Israel. (Numbers 14:7)
Heaven is opened to give rain in its season and bless the work of our hands. (Deuteronomy 28:12)
The land is given as an inheritance. (1 Kings 8:36)
Rich good land, broad, quiet, and peaceful. ( 1 Chronicles 4:40)
He is happy when we set our hearts to seek Him (2 Chronicles 19:3)
Houses full of good things, cisterns already hewn, vineyards, olive orchards, and fruit trees in abundance were there. (Nehemiah 9:25)
We too, will look upon the Lord in the land of the living. (Psalm 27:13)
Rest in His promises today, my friend and enjoy the benefits of everything He provides for you!
Gluten Free Oat Bread
Gluten Free Oat Bread
2 Cup Whole Oats (Rinse twice, and cover with water to soak overnight)
1/2 Cup Half-n-half (coconut milk or buttermilk)
1 tsp salt
2 tsp Baking Powder
1 tsp apple cider vinegar
1/2 Cup Oat flakes
1/2 Cup Arrowroot Flour
1 tsp xanthan gum
Preheat oven to 350 degrees.
Once oats have soaked overnight, pour off the water, Add new water to cover the oats and measure 1 cup (oats and water together) in a high-powered blender (I like the Bullet) place the blended oats in a bowl and blend the 2nd cup of oats. Place it in the bowl. It should look like thick, creamy, oatmeal.
Add the arrowroot flour, salt, baking powder, xanthan gum and mix well.
Add the milk and eggs and vinegar and mix well.
Grease a loaf pan with olive oil, and place the batter in the loaf pan.
Sprinkle with the oat flakes and bake one hour or more until golden brown and toothpick comes out clean. I could have baked mine a little longer than an hour, maybe 10-15 minutes more. Remove to cool completely then enjoy!
Enjoy your gluten free breads and let me know how it goes for you! There are more bread recipes on the blog, so feel free to check them out! I am here for you if you need a RN Health and Wellness coach to help you get started on eating healthier as a lifestyle and never diet again! Book a free 30-minute consultation here or a workshop here!
God bless,
Mysty
Simplifying Health God’s Way
Zucchini Veggie Burgers & Relish
What do you do when the zucchini is coming on strong? There are two things I like to make: Zucchini veggie burgers and zucchini relish. You will find both recipes in this post today. They are low calorie, low carb, and nutritious!
The interesting thing about large amounts of zucchini is you can reduce the size by salting it well and setting it aside for the water to leach out. Then you take handfuls of it and squeeze out the excess water.
For the relish, I just shred it and add salt, drain it a little in a colander; then add apple cider vinegar, green pepper or banana peppers, onions, and black pepper. If you like a sweet relish, you can add a teaspoon of honey.
All I can say is, it’s a fun time of year to be alive!
Benefits of Zucchini
Zucchini is rich in antioxidants, zeaxanthin, and lutein, which are known for their role in helping to prevent macular degeneration, and cataracts. (1) Both of these carotenoids are thought to improve bone density as well. A study of Korean men and women found improved bone density in the femoral neck, total hip, and overall body with consistent intake of these antioxidants. (2)
You may also be happy to learn, a study in Brazil investigated the nutritional value of zucchini raw verses steamed. They found an increase in the antioxidant availability when the items were steamed. (3) Maybe even more interesting in this study, was how microwaved steaming increased potassium and sodium concentrations. (3).
Maybe that old myth about microwaving is not true after all!
Regardless, of how you prepare your summer squash, whether in these zucchini veggie burgers and relish or placing it in your bread, you will reap some benefits. And that my friend, is exactly what God wants you to do with all the food He provides.
You and I are wise to ditch the ultra-processed, over sugared items offered by manufacturers to make money. We can stick with what God designed to nourish and sustain us from the garden, right?!
Devotion
But I have said to you, ‘You shall inherit their land, and I will give it to you to possess, a land flowing with milk and honey.’ I am the Lord your God, who has separated you from the peoples.
With all the summer vegetables and fruit bushes overflowing in our back yard right now it’s easy to see His provision. Each time I go pick another round of cabbage, corn, green beans, potatoes, peppers, onions, Bok choy, and cucumbers I can’t help but praise God for His generosity.
The joy of it gives me flashbacks to my bible reading, and how Israel celebrated together and offered Firstfruits to God. So, I borrowed some tables and chairs from church last Sunday and invited my family over for a Harvest Feast to help celebrate the goodness God provides.
God promised Israel a” land flowing with milk and honey”. The phrase is mentioned twenty-three times from Exodus to Ezekiel. It indicates a land of abundance, and one scholar points out the milk and the honey occur without sacrifice or death.
She says, “The natural way these resources are produced reflects the divine desire for abundant life in God’s land.” (Schaser, 2018) Jesus said the same thing when he says, “I came that they may have life and have it abundantly.” (John 10:10)
Let’s talk about it.
Where is the overflow in your life right now and how do you see God in it? I look forward to reading your comments below!
Zucchini Veggie Burgers
3 Cups Zucchini ((Shredded and Post water extraction))
1/4 Cup Minced Onion
1 Clove Minced Garlic
2 Sprigs Fresh Oregano (or 1/2 teaspoon dried)
2 Sprigs Fresh Lemon Thyme (1/2 teaspoon dried)
1 Large Egg
2 Tbsp Flour ((Almond, Arrowroot, or whole wheat is fine))
1 Tbsp Hemp Seed Hearts ((optional its for added nutrients and protein))
8 Tsp Sesame Seeds
1 Tsp Butter, Ghee, Avocado oil of your choice (Seriously, in my Greenpan I don't need more than this amount.)
salt and pepper to taste
Place your shredded zucchini in a bowl (It really depends on the size of your zucchini. Here in the Midwest when we don't see one, it gets really big overnight. So I used 3 medium sized zucchini for this recipe, see the picture above.
Add 1 teaspoon of salt and set it aside for at least 15 minutes to pull the water out of the squash. Once it has set several minutes, grab handfuls and squeeze out the excess water. Place it in a separate bowl.
Add the remaining chopped vegetables, herbs, spices, hemp seeds, egg, and flour. NOT the sesame seeds.
Form your patties the size you like as you are heating your skillet on low (3 -4) Once they are formed sprinkle a teaspoon of sesame seeds on each side.
Put your oil in the skillet and spread it around with a spatula.
Place your patties on the skillet to sauté until browned on each side, about 4-5 minutes. Flip them over and cook another 4-5 minutes.
Once they are done, set them aside on a plate. You can serve this as a side dish, or use them for "buns" like I did. I put sauteed mushrooms and onions with a small slice of mozzarella on it and topped it with microgreens, baby spring mix, and tzatziki sauce. Yum!
I hope you enjoy the Zucchini Veggie Burgers as much as I did! The relish recipe is below if you still have extras in the garden and you need some ways to preserve it. There are other recipes on the blog for zucchini so feel free to check them out too!
Zucchini Relish
2 zucchini (shredded)
1/2 onion (minced)
1 tsp salt
1 medium Pepper (green, yellow, banana, or jalapeno.. . .your choice).
1 ear corn (optional)
1 tsp parsley
2 tsp apple cider vinegar
Add salt to the shredded zucchini, place in a strainer to drain some of the water.
Then place the zucchini in a bowl with the minced onion, peppers, spices, vinegar and seasoning.
Store it in a bowl or jar and store in the fridge. It tastes best when it sits overnight, and it can be stored in the fridge for at least a week.
Enjoy your summer garden, my friend! There is no greater joy than celebrating God’s goodness from the garden with family and friends, knowing Jesus paid the price for our sin and salvation! Talk about land of milk and honey! We are in it, for sure!
Have a great day!
References:
Abdel-Aal el-SM, Akhtar H, Zaheer K, Ali R. Dietary sources of lutein and zeaxanthin carotenoids and their role in eye health. Nutrients. 2013 Apr 9;5(4):1169-85. doi: 10.3390/nu5041169. PMID: 23571649; PMCID: PMC3705341.
Regu GM, Kim H, Kim YJ, Paek JE, Lee G, Chang N, Kwon O. Association between Dietary Carotenoid Intake and Bone Mineral Density in Korean Adults Aged 30-75 Years Using Data from the Fourth and Fifth Korean National Health and Nutrition Examination Surveys (2008-2011). Nutrients. 2017 Sep 16;9(9):1025. doi: 10.3390/nu9091025. PMID: 28926945; PMCID: PMC5622785.
de Castro NT, de Alencar ER, Zandonadi RP, Han H, Raposo A, Ariza-Montes A, Araya-Castillo L, Botelho RBA. Influence of Cooking Method on the Nutritional Quality of Organic and Conventional Brazilian Vegetables: A Study on Sodium, Potassium, and Carotenoids. Foods. 2021 Jul 31;10(8):1782. doi: 10.3390/foods10081782. PMID: 34441559; PMCID: PMC8391696.
Bok Choy, Squash, & Herb Souffle
Man, if you’re adventurous but like to keep things simple, try this fresh Bok choy, squash, and herb souffle! It is absolutely savory, filling, and refreshing at the same time!
This is our first year of growing Bok choy in the garden. We ordered the plants from Azure Standard in April but they did not arrive until late May (our drop site didn’t meet delivery minimum in April). At the time, it was the hottest and driest part of our growing season.
I honestly didn’t think they were going to make it!
But I babied them with drinks of water morning and night those first couple of weeks. Thereafter, God was willing to begin the rain showers to feed them abundantly. All I can say is a quality seed, tender loving care, and rain does wonders for my plants!
This sickly little plant went from six inches to nearly three feet in 8 weeks! The Bok choy thrived, too.
Benefits of Bok-choy
According to an article by Lauren Panoff, MPH, ND from Healthline, Bok choy is rich in vitamins C, K, A, and folate. It also has a decent amount of selenium, potassium, fiber, and magnesium. Moreover, its impressive amount of abundant antioxidants help us fight the free radicals of oxidative stress. Antioxidant rich vegetables like this help decrease risks for autoimmune diseases, inflammation, and cancer, too. (1)
An interesting study conducted by Chinese scholars in medicine noted that natural sources of selenium contributed to decreased incidence of stomach, breast, colorectal, lung, and esophageal cancers. However, synthetic selenium supplements had no effect. (2)
Imagine that! God’s goodness from the garden trumps man’s poor attempts to mimic nutrition once again. Be filled and empowered with that knowledge today, my friend! He loves you and provides the very best for you in gardens across the globe.
The addition of squash, eggs, garlic, onions, thyme, and oregano lend their own beneficial properties to this dish as well. Feel free to check out more about oregano in this post.
Devotion
Summer is a time of warmth, opulence, and joy. We can truly appreciate and enjoy the many aspects of creating delicious food for ourselves and others on any given day. It is especially joyful if we can take part in the creation process as we pick and devise our own meals.
In the bible, summer is associated with abundant fruit, harvest to store, and plenty. (Proverbs 6:8, 10:5, 30:25) When king David is fleeing Jerusalem because his son Absalom rallies an army to take over the kingdom, he is met with the abundance of summer produce, from the faithful servant of Mephibosheth.
When David had passed a little beyond the summit, Ziba the servant of Mephibosheth met him, with a couple of donkeys saddled, bearing two hundred loaves of bread, a hundred bunches of raisins, a hundred of summer fruits, and a skin of wine. And the king said to Ziba, “Why have you brought these?” Ziba answered, “The donkeys are for the king’s household to ride on, the bread and summer fruit for the young men to eat, and the wine for those who faint in the wilderness to drink.”
Even in his darkest moments, king David finds favor with God and man. He is cared for and provided for with the summer harvest despite treachery and danger. It is a historical event with profound implications you and I can cherish, too.
Our current circumstances never define God’s love for us, they are simply the consequences of surrounding sin in our lives and others that we cannot escape.
Mysty Pfeffer
However, through it all, God provides a way to cope, and a way to survive.
Although it may be with physical provision when we are in need, sometimes, it may be emotional comfort when we are depressed or lonely. More simply, we may receive just what we need from His life changing Word. It has the power to speak truth into our hearts over the lies of the world.
Regardless of our need, we can be sure God will meet it. In the meantime, my friend, enjoy your summer harvest and all the nutrients they provide as you check out one of many yummy recipes!
Bok Choy, Squash, & Herb Souffle
Bok Choy, Squash, & Herb Souffle
1 Cup Bok choy
1 small Onion
2 small Cloves of Garlic
1 Cup Yellow Squash
1/2 Cup Quinoa (precooked)
2 Sprigs thyme
2 Sprigs Oregano
2 Sprigs Parsley
1/2 tsp paprika
1 pinch cayenne
1/2 tsp salt
4 eggs
1 tsp coconut oil
Chop your vegetables and heat your skillet. (You can use ramekins and add a tablespoon of cottage cheese to make it light and fluffy. Or bake it for a tea party. I'm just keeping it simple (dairy free) and using a skillet.)
Add a teaspoon of coconut or avocado oil to your skillet then add the onions and garlic. Sauté a minute, then add the Bok choy and squash.
Sauté until the vegetables are tender about 5 mintues. Add the fresh herbs or 1tsp each dried herbs, spices, and salt.
Then add the precooked quinoa and stir.
Lastly, beat and add the four eggs and stir to mix them in well. Place the lid onto the souffle and let cook on low until the egg is cooked through. It takes about 5 minutes.
Top with a dollop of plain yogurt and fresh parsley and enjoy!
If you are looking to improve your health you’ll find great low sugar recipes here and plenty of goodies from the garden to experiment with. You’ll also find a RN health and wellness coach to help you work through lifestyle changes that help fight chronic disease.
Thank you for stopping by the site and God bless!
Mysty
Simplifying Health God’s Way
References:
Cai X, Wang C, Yu W, Fan W, Wang S, Shen N, Wu P, Li X, Wang F. Selenium Exposure and Cancer Risk: an Updated Meta-analysis and Meta-regression. Sci Rep. 2016 Jan 20;6:19213. doi: 10.1038/srep19213. PMID: 26786590; PMCID: PMC4726178.
Panoff, Lauren, MPH, RD, February, 2021. Healthline.com. Bok Choy: Nutrition, Risks, and How to Eat It.
Flaxseed & Cashew Pancakes
These fluffy and tasty flaxseed & cashew pancakes are lower in carbs and high in protein and fiber. I had some fresh cherries going bad and needed to use them up, so I brought them to a simmer in a saucepan and made a sauce.
When I make a fruit topping, I always think of pancakes! Since I’d gotten my Azure hall just last week, the fresh seeds and nuts seemed like perfect thing to use! So, here we go!
Flaxseed Cashew Pancakes
3/4 Cup Ground Golden Flaxseed
1/4 Cup Ground Cashews
1/2 Tsp. Salt
1/4 Tsp. Baking Soda
1/3 Cup Yogurt
1 Egg
1/2 Cup Water
1 Tbsp. Hemp seeds
1 Tbsp. Sunflower Seeds
1 Tsp. Cinnamon
Grind your flaxseeds with a flat blade bender, then grind your cashews. Once finished place them in a bowl and add the hemp seeds and sunflower seeds, salt, baking soda, and cinnamon.
Add the yogurt, egg, and water and stir until well combined.
Heat skillet to low/medium. Add a teaspoon of ghee, avocado oil, or coconut oil.
place 1/4 of batter in small rounds in the skillet and cook until brown on the bottom about 2-3 minutes. Flip and cook on the other side 2-3 minutes until done.
Enjoy with your favorite fruit topping or maple syrup.
Ultimate Cabbage Rolls
The ultimate cabbage rolls for you will certainly be different than they are for me. However, when you have issues with nightshade items like tomato, causing digestive upset, you learn to do things differently.
One way, my cabbage rolls are different is the sauce. I use butternut squash for my sauce instead of tomato. It’s easy, you just mix 2 cups of baked butternut squash and add 1 cup of broth (I like bone broth), 1 clove of fresh minced garlic (or 1 tsp garlic powder –use what you have), a teaspoon of chopped rosemary, and 1 tsp of salt.
Another way my cabbage rolls are different is I line the cabbage leaf with either kale or spinach to maximize flavor and nutritional value.
A third way my cabbage rolls are different is I use quinoa instead of rice for a filling. I want more fiber, protein, and nutrients here as well, making them the ultimate cabbage rolls. Now, if you are one of my low carb friends you know what to do!
The benefits of God’s garden goodness cannot be beat!
I have another cabbage roll recipe here, Oregano and Mushroom Cabbage Rolls, where I list the benefits of cabbage and oregano. Hey, not to worry, you can’t have too many ideas for cabbage rolls!
But things like antioxidants, cancer fighting kaempferol, fiber, protein, and minerals are all beneficial ways to maximize the nutrition in our meals. While we are at it, we can nurture our souls with God’s Word!
When I was studying Deuteronomy this morning I was impressed with God’s faithfulness to an unfaithful people. Israel’s story of weakness and forgetting to rely on God for everything is also my own. Maybe it’s yours’s too.
We can both take heart today from God’s reminder in Scripture:
Beware lest you say in your heart, ‘My power and the might of my hand have gotten me this wealth. You shall remember the Lord your God, for it is he who gives you power to get wealth, that he may confirm his covenant that he swore to your fathers, as it is this day.
In a Insta Pot or large pot bring your cabbage to a simmer and cook until just tender and pliable. Drain the water off and let it cool.
Get your precooked quinoa and butternut squash ready (I cook these on my prep day so I can use them throughout the week)
In a medium skillet sauté the ground turkey with the chopped onion, carrots, mushrooms and garlic until the meat is done. Add the quinoa, oregano, salt and pepper. Set it aside to cool.
In a 9×13 baking dish spoon 1 cup of the butternut squash into the bottom of the pan and spread it out to cover the bottom of the dish. Set it aside, it is ready for the cabbage rolls to be placed.
Assemble a leaf of cabbage onto a large cutting board, add two or three leaves of kale or spinach and scoop 1-2 tablespoons of the meat mixture, grate a little Romano cheese over it and roll it up until covered. Place it in your prepared 9×13 dish. Repeat until all the cabbage and filling is gone.
Use the remaining butternut squash to drizzle over the rolls and top with the shredded Romano cheese.
Bake for about 15-20 minutes until heated through.
I hope you enjoy these ultimate cabbage rolls and check out the rest of the recipes offered here to make your life a little more whole and a little less complicated. Filling our guts with healthy fiber and vegetable dishes like this is a good start.
Looking for hearty breakfast muffins that are healthy can be a problem. So, I am hoping these peanut chocolate chip muffins will be one of those simple lifestyle habits you can mark off your list of healthier things to do.
Although these muffins are not ideal for the low fat crowd or the low carb crowd, they will please the whole food people I love to serve! Also, keep in mind, I would not eat one of these on its own and expect it to meet my hunger needs in the morning either. However, I would combine it with a boiled egg, smoothie, or string cheese (if that is your morning go-to) to meet my hunger needs and add some nutrition.
Now, I know a lot of people will use honey in place of sugar for their muffin recipes and that’s fine if you choose to go that route. However, please know that 1/4 cup of baking honey (which is processed and heated, so the nutrients are removed, and so are the antioxidants) is equivalent to 85 grams of sugar making each muffin contain 9 grams of sugar which is just over 2 teaspoons of sugar per muffin. The organic sugar with minerals, on the other hand provide 50 grams of sugar.
So, before you get worked up about the carbohydrate content, look at the 9 grams of protein and 7 grams of fiber in each muffin, too. If you use plain organic sugar that is minimally processed you will have 7 grams of sugar per muffin, which is just under two teaspoons of sugar per muffin. I do notice they taste sweeter with the plain sugar, just so you know.
On the other hand, the honey makes the muffins moister, so you decide what works best for you!
Benefits of Peanut Chocolate Chip Muffins
Dark Chocolate Has Antioxidants/Magnesium/ and minimal sugar.
Whole & Multigrain Fresh Milled Flour has all the bran and germ present for fiber, and beneficial B vitamins and Vitamin E.
Peanuts contain a combination of mono and polyunsaturated fats, and a decent amount of protein. They contain biotin, copper, niacin, folate and manganese, vitamin E, and magnesium. They are rich in antioxidants too and will help you stay full longer.
Eggs provide a wonderful amount of protein and vitamins.
Chia Seeds provide quality, healthy fats like omega 3, plus protein and fiber. They also have quercetin, zinc, kaempferol, and other antioxidants that are good for your heart and liver. (1)
Devotion
Friend, God put all these wonderful things in the garden so you and I can simply thrive! We just have to take a little extra time to prepare and adjust a few things in this modern world and get back to whole food in order to do so! He wants us whole! Not just getting by and miserable, but healthy, active, and strong. So, we can worship Him with gladness and praise Him for His wonderful deeds!
I will give thanks to the Lord with my whole heart. I will recount all of your wonderful deeds.
Blessed be his glorious name forever; may the whole earth be filled with his glory!
Psalm 72:19
Peanut Chocolate Chip Muffins
2 Cups Whole Wheat Four (I used a mixture of oats/spelt/hard white.)
1/4 Cup Chia Seeds
1 Tsp Baking Soda
2 Tsp Cinnamon
1/2 Tsp. Salt
1/4 Tsp. Pure Stevia
1/2 Tsp. Baking Soda
1/4 Cup Olive Oil
1/4 Cup Apple Sauce
1/4 Cup sugar ( (or 1/2 cup if you are ok with 2tsp sugar per muffin, I'm trying to keep it to 1 tsp/muffin).)
1 Cup Milk of your choice
2 Eggs
1/2 Cup Dark Chocolate Chips
1/2 Cup Peanuts
Preheat oven to 375 degrees.
In a large mixing bowl add your flour, salt, baking powder, soda, cinnamon, stevia powder, and chia seeds. Mix until well blended.
In a large (4 cup) measuring cup combine your oil, honey, applesauce, milk, and eggs and mix well.
Combine the wet ingredients to the flour mixture and stir until well incorporated.
Line the muffin tin with paper wrappers and fill each one 3/4 full.
Bake for 18-20 minutes or until toothpick comes out clean. Store the cooled muffins in a zip lock bag and refrigerate for longer shelf life.
If you are using Honey please note that ( 1/4 cup of honey = 85 grams of sugar) whereas 1/4 cup of Sugar is 50 grams sugar)
I hope this peanut chocolate chip muffin recipe helps you add more fiber, protein, vitamins, and minerals to your daily routine. I have plenty of other muffin recipe ideas to help you keep breakfast simple and nutritious too! Don’t forget to rate the recipe if you try it and let others know how you like them! I apprecite you stopping by to check it out! I am here for you if you need a RN Health & Wellness Coach to guide you in other lifestyle changes, so contact me for a free consultation.
References:
Ullah R, Nadeem M, Khalique A, Imran M, Mehmood S, Javid A, Hussain J. Nutritional and therapeutic perspectives of Chia (Salvia hispanica L.): a review. J Food Sci Technol. 2016 Apr;53(4):1750-8. doi: 10.1007/s13197-015-1967-0. Epub 2015 Oct 1. PMID: 27413203; PMCID: PMC4926888.
Acai Berry Yogurt
This acai berry yogurt is nice and refreshing for breakfast or as an after-dinner dessert. The freeze-dried powder of this amazing berry has been in my freezer for a year because I didn’t really have a habit of drinking it regularly. However, after injuring my shoulder a week ago, I remembered how wonderful it was for preventing sore muscles.
I figured if it’s good for keeping me from getting sore form a work out, it must also be good for healing a torn muscle. I decided to mix a teaspoon of it with water twice a day to see what would happen. I also used my red light belt on the should for twenty minutes, twice a day.
The powder did not dissolve well in the water, so I put it in my yogurt instead. It worked great, and tasted much better!
Benefits of Acai Berry
God’s wonderful plants continue to amaze me with their ability to help us heal! The wonderful properties of this plant are truly a gift. The rich amount of polyphenols help decrease inflammation, while the oxygen radical absorption capacity of this berry helps prevent disease. The berry is loaded with antioxidants has been shown to have the following benefits (1):
Cardioprotective—yes your heart!
Renoprotective—your kidneys!
Hepatoprotectives– the liver!
Neuroprotective —the nerve cells!
The impressive benefits go on and on…..I am thankful it assisted my red-light therapy belt to improve a potentially serious shoulder injury in 5 days. I went from not being able to raise my right arm to touch my ear to full mobility. I did some light stretches, drank plenty of water, and rested the arm, too. Moreover, the pain relief I felt in just two days was even more impressive.
I’m sure you can find a reputable brand near you to use for this recipe! Here is what I chose “Earthly Choice, Great Day Acai Powder”:
I exalt you, O Lord, for your amazing provision!
Be exalted, O Lord, in your strength! We will sing and praise your power.
Laurindo LF, Barbalho SM, Araújo AC, Guiguer EL, Mondal A, Bachtel G, Bishayee A. Açaí (Euterpe oleracea Mart.) in Health and Disease: A Critical Review. Nutrients. 2023 Feb 16;15(4):989. doi: 10.3390/nu15040989. PMID: 36839349; PMCID: PMC9965320.
