A prep day with fresh-milled grains makes my life easier and more enjoyable. It also helps me stay on track with eating healthier. Last September I began watching Annette Reeder, the Biblical Nutritionist interview Sue Becker from Bread Becker’s. They were discussing the benefits of using fresh-milled grain in bread making.

I soon found myself watching more videos about the process and benefits. Sue’s video on The Bread of Life, a biblical and science-based class on the wheat kernel convinced me I needed to try the process. I soon ordered a refurbished grain mill from Nutrimill and my first pails of hard red and hard white wheat.

Needless to say, it has been an adventure and learning curve for me! But one I’ve enjoyed immensely.

Here’s what I Learned About Using Fresh-milled Grains:

1. Fresh-milled whole grain soaks up water slowly, be patient and don’t add too much too soon.
2. I have more luck with hard white and hard red for all baking, rather than soft White wheat. Soft white just did not work for my cookies or muffins, I’m not sure why.
3. My hair is thicker and healthier.
4. My husband’s cholesterol is now perfect, and his fingers no longer break out in the winter.
5. I did not get bronchitis last fall or this spring from seasonal allergies, like I usually do. In fact, after two months, I did not even get a sinus headache.
6. I am a meat eater, so I don’t have to worry about the phytic acid in grains depleting my ability to absorb minerals, and neither do you! The release phytates combine to cadmium and lead in the body and remove them. Plus, they play a role in lowering blood sugar. Another advantage to preparing all your goodies with fresh-milled grains.
7. Gluten free grains are also available and can be incorporated into recipes with some extra work, I try to share as many as I can because, several of my friends and family are gluten sensitive.

There is more, but I really want to talk about preparation day. I start with cooking a cup of quinoa then milling the grain and getting all my supplies ready.

Since my favorite thing in the kitchen to make is tortilla shells, I had to get that recipe right. I also use the Zojirushi recipe as a guide to make my weekly loaves of regular sandwich bread and adjust it for my breakfast bread. It’s very versatile and I can add what I like and remove what I don’t like.

I’ve noticed the sunflower lecithin does make a nice fluffy loaf, but it caused my friend, who has lupus, a lot of muscle discomfort. So, I no longer use it in my basic recipes, although I use eggs (which contains lecithin) but eggs don’t bother her…go figure.

Benefits of Fresh-Milled Grain

There are so many benefits to fresh-milled grain! I made a list on a pdf if you’re interested in checking out. The best way to maximize those benefits is to make a multi-grain loaf for yourself and your family. For instance, hard red wheat is highest in selenium (136 mcg per cup). Oats are highest in pantothenic acid (B5) and calcium. Soft white is highest in iron, while hard white is just a smidge higher than oats in zinc. Quinoa (the seed) is the powerhouse because it’s highest in protein, B6, folate, Vitamin E, choline, betaine, magnesium, and potassium.

God’s design and plan for our provision is always uplifting and exciting to me, and you’ll see my joy in the attached video of my bread making day below. I love how Deuteronomy 8:6-10 set up the promise of bounty for the nation of Israel as they are getting ready to enter the promised land. It will go well for them if they obey God’s commandments, just like it goes well for us physically, mentally, and spiritually when we obey.

So, you shall keep the commandments of the Lord your God by walking in his ways and by fearing him. For the Lord your God is bringing you into a good land, a land of brooks of water, of fountains and springs, flowing out in the valleys and hills, a land of wheat and barley, of vines and fig trees and pomegranates, a land of olive trees and honey,  a land in which you will eat bread without scarcity, in which you will lack nothing, a land whose stones are iron, and out of whose hills you can dig copper.  And you shall eat and be full, and you shall bless the Lord your God for the good land as given you.

Deuteronomy 8:6-10 ESV – So you shall keep the commandments of – Bible Gateway

I read about Israel’s promises and can’t help but think about our own country’s foundation and Christian principles. We are beyond blessed to be given such good land here in the USA too! A land in which we have eaten without scarcity! It is so exciting to me to see God’s plan for all of His children continually unfolding. He is worthy of praise!

Here are my two favorite fresh-milled grain recipes to snack on as I prepare for my week of worship to our worthy Creator. I pray you find them enjoyable as well! Contact me if you want a workshop in person, at your church, social club, or on zoom! It’s one of my favorite things to do!

I’m really trying to get sourdough starter down, so I am not dependent on buying yeast for making bread. In the information age we live in there are so many voices and instruction to steer a person off course. It’s no wonder my first two sourdough starters failed. So, I’ve watched about four different Youtubers make their sourdough and I’ve settled on the one that makes the most sense. However, it requires wasting half the starter each day, so I had to come up with some sourdough starter waste ideas.

According to several reputable sources, sourdough bread is beneficial for feeding the good gut bacteria, decreasing thy phytic acid in the grain that competes with absorption of minerals, and it doesn’t spike blood sugar or insulin levels (1). A pretty impressive profile combined with the naturally occurring B vitamins, selenium, fiber, and protein found in whole grain bread.

Sourdough Starter Process

The first step in making my sourdough is to combine 1 cup of flour with 1 cup of water and mix well, the first day, while leaving it on the counter (lightly covered) at room temperature to ferment. The problem for me is a dark grey film spread over the top of the starter after 12 hours.

Not good.

I thought maybe I’ve had this fresh milled grain too long in the fridge and it’s bad, or my water is not as clean as I thought. So, I scraped all the grey stuff off and threw it away. Although the mixture didn’t’ smell bad, I decided to waste that completely and start with fresh milled grain, and twice filtered water.

The second day, you remove half the starter and add the same amount of flour and water, and repeat this process the third day, and twice a day the fourth and fifth day. So, what to do with the sourdough starter waste?

.

Below are the two recipes I decided to try with the sourdough starter waste…

Quiona, Peanut Butter & Whole Grain Pancakes

I take my sourdough starter waste and add 1/2 cup of quinoa, 2 tablespoons of peanut butter, a teaspoon of cinnamon and a pinch of salt. (I forgot to add an egg! But it didn’t need it after all). I grease my preheated cast iron skillet with a teaspoon of avocado oil or ghee and divide the batter into two small cakes. I lightly fry them on each side until golden brown. While they are cooking, I gather fresh or frozen strawberries and mangos and drizzle them with a teaspoon of maple syrup.

Once the pancakes are done, I top them with the fruit.

Sourdough Starter Waste Muffins

The second day I mix the sourdough starter waste with a half a cup of unsweetened almond milk and a cup of fresh milled whole grain flour to make muffins. My hubby’s favorite is below:

Peanut Butter & Chocolate Chip Muffins

Take the sourdough waste and flour as mentioned above (1/2 cup starter, 1/2 cup almond milk, 1 cup whole grain flour) and add 1 tsp baking powder, 1/2 cup honey, 1/4 cup of peanut butter, 1/2 cup 72% cacao chocolate chips, 1/4 teaspoon salt, and 1 egg. Mix well and pour into greased muffin pans. Bake at 375 for 18-20 minutes or until a toothpick comes out clean.

I made a similar recipe gluten free last week and you can find it here.

Since I’m new to this entire process, I’d love your input and ideas! Progress is good when you have a friend to help you along. Besides, scripture assures us we are better together!

Have a blessed day and continue to take advantage of what God puts in the garden, because it is so good!

References:

1. Sourdough Bread: Nutrients, Benefits, and Recipe (healthline.com)

I’m always looking for meals to help maximize energy. First, I must be aware of what zaps my energy. I’ve been associating the effects of food on my body over the years because of studying wholistic nutrition at Clayton College of Natural Health and reading nutrition books.

So, today I’d like to share with you two meals and a Three-Day Food Diary to show you how to become more aware of food’s effect on your body. It is a technique good for helping you identify problems and spurn you into an Intentional Eating program for yourself and your family. The process is really simple, and I’ve included a downloadable pdf journal below so you can attach it to your phone or print it at your convenience.

The great thing about this 3 Day Food Journal is you’ll quickly learn what increases your energy and what zaps it!

Three Day Food Diary: A three-day food diary is helpful to note eating patterns and signs and symptoms (S/S) after eating certain foods. For example, you may not normally associate a burning sensation in your stomach after eating salsa and chips, coffee or citrus. But I assure you, there are acidic foods, spices, and drinks creating havoc in your stomach. Although you and I may be able to tolerate one acidic substance, we find out when we add two or three more, we’re up all night with pain!

Another thing that occurs with energy zapping foods is fatigue or muscle aches. Some people even get headaches, itching, or bloating as symptoms. Even though we may not have a food allergy, the discomfort is real. We can quickly begin to identify food sensitivities by recording how we feel after we eat in this three-day journal.

I also like to ask people to record all serving sizes, soft drinks, added toppings. So, we don’t miss anything!

In the meantime, enjoy this Energy Packing Salad I make just about every day, and this Salmon, Broccoli, and Sweet Potato Omelet I found on YouTube. You’ll enjoy plenty of helpful Omega 3, magnesium, B vitamins, and power packed Broccoli’s antioxidant and cancer fighting ability! Not only that but you’ll have energy to sustain you throughout the day!

God loves you and I so much He sufficiently provided for our bodies time here on earth through every item in the garden. But more importantly, He shows us His love through His Son’s sacrifice on the cross for our eternal souls. May He bring you much joy from His wonderful goodness today!

Before you know it, you maximize your energy too!

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

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

Benefits of Peanut Butter Chocolate Chip Muffins

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

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

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

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

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

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

References:

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

Sweet Potato & Pecan Pancakes for 2 are not on my mind often.

Although eating intentionally for optimum health becomes second nature when it’s incorporated into my daily routine, things happen to throw a wrench into my plans.

Like, waking up and not wanting what I made for dinner the night before as a breakfast option in the morning.

Do you ever wake up wanting bread instead of an omelet? I do!

But I didn’t have bread made. Ick…not in the mood to cook either.

Bread-making day is Thursday or Friday. However, I did have some fresh milled grain left over from Thursday in the fridge. Just enough to make 5 small pancakes. Easy and quick, is always a plus.

When I make pancakes, I always think of Abigail in the bible making preparations for the sheering of the flocks. Her husband Nabal refused to give David and his men some of the flock they’d protected from predators, and David was about to descend on Nabal’s family with some vengeance. Quick thinking Abigail, grabbed 200 fig cakes, bread, and 5 prepared sheep and set out to meet David. She fell at his feet and offered him the food. But her speech reminded him who he was, who his provider is, who his protector is, as well as his purpose:

 Please forgive the trespass of your servant. For the Lord will certainly make my lord a sure house, because my lord is fighting the battles of the Lord, and evil shall not be found in you so long as you live. And when the Lord has done to my lord according to all the good that he has spoken concerning you and has appointed you prince over Israel my lord shall have no cause of grief or pangs of conscience for having shed blood without cause or for my lord working salvation himself.

1 Samuel 25:28, 30-31a

1 Samuel 25 ESV – The Death of Samuel – Now Samuel died. – Bible Gateway

I am amazed when I think of all the people, she had a hand in keeping alive that day. Yep, a quick-thinking and resourceful woman can keep many men out of trouble and benefit entire families. Speaking of benefits, there are some nice benefits for our energy levels with these pancakes.

Benefits of Sweet Potato & Pecan Pancakes for 2

The fresh-milled grain I’m using is a hard red wheat that provides a great source of protein and fiber. It also retains the original B vitamins and Vitamin E the way God intended it to be eaten (The faulty nutrition label below does not take these vitamins in account but, I assure you they are there). Manufacturing this product and separating the bran and germ to leave the white starchy protein is the bread filling store shelves.

Small growing bellies are consuming the nutrient poor bread every day and are instead filled with “enriched” synthetic vitamins. They deserve better than bleached flour enriched with synthetic vitamins and harmful preservatives.

It does more harm to kid’s cells than good, but it’s better than nothing. I served it and ate if for years before I knew better. I wish someone had shown me how to do it right the first time.

Oh, well enough lamenting… It just wasn’t in God’s timing. Like everything, He has a plan and a purpose.

Here is the simple and delicious recipe for these pancakes,

I hope you enjoy these pancakes! Check out my ideas for extra sourdough starter too, if you want another pancake recipe. I look forward to helping you and your family get on track fighting chronic disease so leave me a message to get started with health coaching!

If you’re looking for a refined sugar free muffin recipe, I think you’ll like this one! I’m using a small amount of stevia and a little maple syrup to give these Maple Pumpkin & Pecan Muffins just a touch of added sweetness. After all, the pumpkin puree is sweet, too.

Benefits of Muffins

I also use two eggs because I find my fresh milled whole grain makes crumbly muffins. So, the extra egg not only gives more moistness but adds a little more choline, protein, A vitamins and natural folate. Boosting this muffin’s nutrient power is also nice when considering the antioxidants lutein and zeaxanthin in the eggs help with maintaining eyesight.

Thankfully, all those years of misunderstanding about the cholesterol in eggs is resolved, as it has no detrimental impact on blood cholesterol levels. In fact, studies show it actually improves high density lipoproteins HDL (the good cholesterol) and reduces small density lipoproteins (1).

Devotion

I see, God knew what he was doing when he created all living things. It makes me appreciate Him more as I think about studying the bible. A small group of ladies and I get together each week to study. We just finished reading the building of the Tabernacle in Exodus chapter 25 and 26. God’s plan to meet with His people is described in detail. As New Testament believers, it’s nice to have the advantage of seeing the whole picture of Christ fulfilling the promise of God coming to dwell with us.

Although through his holy Spirit, he actually dwells in us, doesn’t he? What amazes me about the study of the tabernacle, also called the tent of meeting, is the precise way God wanted it designed and filled. Only the finest cloth, and pure gold were to be used for the Holy place.

Since Christians are now the “tents” of the indwelling Holy Spirit, I often think of how we fill our own tents with things that are not pure or fine. In fact, my choices in the past have been downright harmful. All the preservatives, additives, colorings and flavorings are meant for extending the shelf life of products not my life. Many of these products contain polyunsaturated oils from seeds chemically extracted, heated to high temperatures, and bleached.

It is the reason I am taking more precautions now. Knowledge is power, or so people say.

But more importantly, knowing the Holy Father demands only the finest offerings for His tent, makes me think twice about what I put in mine.

Therefore, there are no unstable oils in this muffin mix, just olive oil and if you like, a little butter. Items found in the bible many times and wonderfully healthy alongside the eggs, pumpkin, and pecans.

So, I hope you try this recipe for Maple Pumpkin & Pecan Muffins sometime. You’ll fill your temple with delicious and filling garden ingredients while improving your cells and building your stamina.

God bless you and remember, what’s in the garden is good!

References:

Eggs distinctly modulate plasma carotenoid and lipoprotein subclasses in adult men following a carbohydrate-restricted diet – PubMed (nih.gov)

Mutungi G, Waters D, Ratliff J, Puglisi M, Clark RM, Volek JS, Fernandez ML. Eggs distinctly modulate plasma carotenoid and lipoprotein subclasses in adult men following a carbohydrate-restricted diet. J Nutr Biochem. 2010 Apr;21(4):261-7. doi: 10.1016/j.jnutbio.2008.12.011. Epub 2009 Apr 14. PMID: 19369056.

Today I want to provide you with 10 Cane-Sugar free hearty meals to break your fast.

Although the best part of breakfast is that it’s good any time of day. Even if your breakfast time is 11am or later!

Let’s face it, the myth that breakfast is the most important meal of the day needs to go away. If you break your nighttime fast at 11am or later, because you’re not hungry, listen to your body. When you are hungry, think about how important intentional eating can be for incorporating excellent fuel to start your day.

The great thing about trying these 10 hearty meals is they are free of sugar cane and won’t zap your energy midday or cause inflammation or brain fog. Some are sweetened with fresh fruit, that provides natural sugar, antioxidants, and fiber.

When I think about how much kids need this kind of breakfast too, I feel a little guilty. Because I remember my cereal cart packing days when my kids were young. They needed better, but I didn’t understand at the time how little nutritious fuel they were getting with packaged cereal. Although both my girls turned out pretty healthy, now I think more about being an example and providing better nutrition for my grandchildren.

They can break their fast with sugar free & hearty meals like the ones listed below instead of highly processed cereals, with synthetic vitamins, colorings, and chemicals that damage cells instead of build healthy cells. I know fruit gets a bad rap in the weight loss world, but I truly believe what God put in the garden is good and for our good.

So, if removing cane sugar from our palates is doable with fresh fruit and provides powerful antioxidants, I’m going for it!

Now, before I start there are a few things I want you to understand about me and my cooking and recipe development:

1. I am not a dietician and do not calculate calorie requirements, nor develop meal plans for people. My background is nursing, education, psychology, and coaching with 18 months of wholistic nutrition via Clayton College of Natural Health (which is no longer operating) and personal study of nutrition over the years. My love for whole food and whole people drives me to read as many nutrition books as possible. Books of particular interest are the ones that are driven by evidenced-based studies.
2. I do not count calories, fat, or carbohydrates when I eat or develop recipes. However, if you do, I respect your decision to do so and will provide that information for you. The reason I do not calculate these things is because I strive to create recipes that are whole food from God’s garden, using fruit, vegetables, grains, lean meat, spices, and herbs. When we eat whole food and cut out denatured processed food with dies, chemicals, flavorings, and additives, we are full and satisfied with smaller amounts for a longer period of time. Therefore, we maintain an optimal balance of macronutrients and bodily requirements, while maintaining a healthy weight.
3. Lastly, I practice and teach my clients intentional eating. A process where we savor food and use it for its purpose of sustenance (and enjoyment), while asking the Holy Spirit to lead us in utilizing the spirit of self-control. Keeping treats and small amounts of sugar for special occasions is the goal of a well-balanced healthy lifestyle. It guides us through the mindset of approaching God’s provision with respect and care, while not being controlled by our desire to consume large amounts of anything in daily use.

So, without further ado, here are 10 Cane-Sugar-Free & Hearty Meals to Break Your Fast:

# 1 Spelt & Walnut Breakfast Bowl

You can use this recipe any time of the day and change up the grain to barley, quinoa, or farrow. Whatever your grocery store has on hand in their grain or seed isle that can be soaked overnight and heated gently in the morning to provide a good source of various vitamins. Don’t be concerned about the number of calories in the walnuts. You only need 1 ounce for this dish and that is about 3 walnuts, chopped. YES, you’ll get 185 calories, but you’ll also get 4 grams of protein and 2 grams of fiber as well as heart rich omegas! God knows what he’s doing, he provides big impact in small amounts for a reason. We just have the convenience (and expense) of someone else making them easily attainable. Just picture the forager picking through that black drudge of a fallen walnut to get to the very hard nutshell and then trying to pry it open to enjoy the nutritious center!

Yep, go ahead and praise Him today for being born at this time!

# 2 A Mood Boosting Breakfast with Salmon Tortilla

I love using leftovers from the night before to break my fast. It’s two meals in one, so when cooking dinner, I begin to think ahead to breakfast. If you make your own tortillas, use unbleached organic flour and store it in the fridge for best freshness. Otherwise, it goes rancid after 30 days. I like grinding my own wheat berries once a week on my preparation day to incorporate all the nutrients God provided. If you can do that great, I can help you out with a prep day workshop. Another option is to look at the ingredients on the label and look for 100% Whole Wheat flour in your tortillas or whatever grain or grain less flour you prefer.

#3 Quinoa & Chia Breakfast Bowl

Quinoa is such a versatile seed, and I enjoy it in many meals! If you’ve tried it, you know what I’m talking about. It’s also a complete protein, is loaded with fiber and works in your gut like as the best stool softener ever! Yep, this old nurse just said that in a post. Believe me, gut health is one important key to brain and heart health and the sooner we feed our temples of the Holy Spirit the right fuel, everything else works better too!

#4 3 Way Asparagus Breakfast

I told you I’m usually thinking of breaking my fast with dinner, and since asparagus is on the menu at least once a week in our house, we have some leftover for the next day. Now, I was hesitant to buy this for a few weeks because it became so expensive, then I realized I pay almost that price for a fourth of what I get in an entire bundle when I go out to eat. So, why not buy the bundle and enjoy it in three meals? Since I’m always battling my fleshly desires for sugar, it’s nice to have something filling and enjoyable to replace the crave. Fresh fruit in season helps me do this. So, if you’re looking to remove the desire for sugar from your palate too, I hope you like this as a brunch or lunch idea. Your brain and heart will surely thank you!

# 5 Quinoa Breakfast Treats

I know, more quinoa, right? Yes! I got 5 lbs. on sale through a food distributor and it’s cheaper than the local grocery store. They used to sell a mix of quinoa and rice in a boil-in-bag, but I don’t see that anymore. No worries, quinoa is easy to prepare and keeps in the refrigerator for at least 7 days. Oh, and it quadruples in size so one cup raw equals a whole pan cooked! It can then be used frequently for various meals in place of rice or bread. I rinse mine according to package directions, add water in a 2:1 ratio, bring it to a boil, place the lid on it, and turn off the burner; leaving it there for at least 20-30 min. It is always light and fluffy and ready to use.

#6 Kale & Mushroom Pita Pockets

There are some really good whole-grain pita bread options in the grocery store. So, when reading how I make mine, don’t feel pressured to make the same thing or think it’s too difficult. The first thing I learned to do as a young lady beginning to cook is improvise! In other words, use what you have that is doable for you and incorporate the ideas in the recipe as something easily adjustable for your schedule, routine, or preferences. I grew up with my mom buying pita bread from the grocery store. It was probably in one of her fad diet magazine articles she always read.

#7 Avocado & Watercress English Muffin

Who says you can’t have fresh greens for breakfast? They are so refreshing and filling with eggs and whole grains. Although, these whole grains are not 100% cane sugar free, they are close. I use one teaspoon to help the yeast develop, but other than that they are mostly sugarless. See the graphic below of why I take two hours out of my week to grind my own flour and make my own bread. You deserve better too, better ingredients and better health. Again, I don’t expect others to go the extra distance to invest in a grain mill and wheat berries, however it is a wise investment. Maybe ask for one as a Christmas or birthday gift. It will be the gift that keeps on giving. When you read the labels below, you see why joints ache, and brains are foggy.

# 8 Kale and Apple Sausage Omelet

I use Aidell’s Chicken apple sausage for this hearty brunch or breakfast meal, but you can easily use ground chicken with an apple and spices. In fact, I’m going to have to come up with some of my own chicken-apple meat balls because I’m not sure if the “spices” on the label include MSG (monosodium gluconate). Each link is loaded with sodium too, about 700mg, if I made my own that would be reduced considerably. However, in a pinch, this packaged product claims no nitrates or nitrites are added to the product.

# 9 Peanut Butter & Apple

A simple apple with 2 tablespoons of crunchy peanut butter has to be one of my all-time favorites! It’s also an easy meal for breaking the fast. However, it is most healthy when purchasing the all-natural peanut butter with salt only. Did you know manufacturers add partially hydrogenated oil to their peanut butter? Say what! Yes, it is cheap and fills the jar, but is so damaging to growing cells.

Now, I’ll admit the all-natural peanut butter takes more work. I’ve found the simplest way to mix it is to find a bowl with a lid and pour the entire contents of the jar into the bowl and mix it with a fork. I store the bowl in the fridge for easy access and no further need to stir. The texture of the “Crunchy” is my personal favorite, and find it is very filling until my next meal.

# 10 Eggs and Kraut with Fresh Herbs

Ok, I know what you’re thinking, sauerkraut for breakfast….no way! Haha, I know it sounds crazy but when you give up sugar your taste buds change! We have new and exciting dimensions in flavor to explore. You and I also need to feed our good gut bacteria daily to enhance our immunity and our mood. In this article the whole egg and cholesterol myth is debunked as well.

Did you know eggs have all the B vitamins you’ll need? Yes, according to a National Institute of Health article on the nutritional facts of eggs, “. The egg yolk contains high amount of vitamin A, D, E, K, B1, B2, B5, B6, B9, and B12, while egg white possesses high amounts of vitamins B2, B3, and B5 but also significant amounts of vitamins B1, B6, B8, B9, and B12 (Table 2). Eating two eggs per day covers 10% to 30% of the vitamin requirements for humans” that’s a hearty meal for sure! (1). The only vitamin I don’t see in this baby is vitamin C, but eat an orange or kiwi with this and you’re covered.

Last thoughts on 10 Cane-Sugar Free & Hearty Meals

I hope and pray this post helps you develop some sugar free and hearty meal ideas for breaking your fast other than cereal. There are so many more ideas out there from popular Christian Bloggers your options are limitless! Regardless if you are following a vegan, paleo, gluten free, or just a normal person like me plan, there are recipes available everywhere on social media.

Best wishes to you on your journey for a wholesome eating lifestyle!

REFERENCES:

The Golden Egg: Nutritional Value, Bioactivities, and Emerging Benefits for Human Health (nih.gov)

Réhault-Godbert, S., Guyot, N., & Nys, Y. (2019). The Golden Egg: Nutritional Value, Bioactivities, and Emerging Benefits for Human Health. Nutrients, 11(3), 684. https://doi.org/10.3390/nu11030684

A simple and delicious breakfast is always a day changer! The good news about this quick and easy meal is you can do it the night before as you prepare your dinner, then just heat it in the microwave 30 seconds the next day.

I used fresh milled hard red wheat berries to make my pita bread and Bread Beckers pita bread recipe (the recipe is below). It was easy to follow and only took an hour of my prep day. I know that may sound like a long time for some people, but when a loaf of bread takes 2 and 1/2 to 3 hours from start to finish, I consider that a “quicker” bread.

Don’t sweat it if you don’t have time to make the bread or if you are avoiding bread altogether. You can substitute eggs for the bread if you’re on a low carb plan or use your local grocery stores whole grain pita pockets to save time. Walmart carries BFree, a nondairy, Non GM0, vegan and gluten free brand of pita bread. It’s a little pricey; $5.49 for 4 pockets, although they are a pretty good size and can be split in half for a one-person meal. Kroger carries the “Old World” Brand that is $2.49 for 12 oz. So, you do have options.

God’s merciful provision to sustain us never ceases to amaze me! The benefits of Kale, mushrooms, and garlic are phenomenal. We are given plenty of vitamins, minerals, and antioxidants to sustain and nourish us throughout our day. At the same time, this meal helps build our immune systems and fight off the environmental toxins we encounter daily. Give thanks to the Lord for such goodness, his love endures forever, as Psalm 118 reminds us.

Enjoy his precious Word today my friend, and maybe a Kale & Mushroom Pita Pocket too!

God’s garden is good!

Bread Beckers Pita Bread Recipe—adapted to my lower sodium consuming tastes.

1 and 1/4 Cups Lukewarm Water

1 Tsp Salt

1 Tsp Onion Powder

3 Cups Freshly Milled Hard White Wheat

2 1/2 Tsp. Yeast

Combine the water in a large bowl. I grind my wheat berries then add the salt and onion powder with my whisk. Stir half of the flour into the water and mix well. Add remaining flour and knead until smooth (about 5-10 min). I divided this into 8 balls (hers made 6). Flatten with a rolling pin and make into 6-inch circles. Place them on a cookie sheet and let rise about 45 min. Preheat oven to 500 degrees and I baked them 10 minutes or until brown and puffed in the center. They will be hard when you get them out, but soften as they cool. I split them in half and make pockets. Store extras in the fridge until you are ready to use them.

Refrences:

Pita Bread, The Bread Beckers, Inc. Recipe Collection. 305 Bell Park Dr. Woodstock, GA 30188, www.breadbeckers.com (770)516-5000

When I first got married, there was a recipe in the local church cookbooks called, “Poor Man’s Meal”. Since I was a new bride and we were poor, this dish was right up my alley.

After all, Poor Man’s meal only called for ground beef, onions, potatoes and cream of mushroom soup. New cooks need easy too, ya know!

Well fast forward 34 years and I realize, I have not cooked that in years! Why? I guess I outgrew it as my cooking skills advanced beyond casseroles. However, I am revisiting the dish today and vamping it up a bit. Instead of potatoes and cream of mushroom soup, I’m using fresh shitake mushrooms and cabbage.

Remember, when we make our own soups (casseroles), we control the amount of salt, fat, carbs they contain.

Benefits:

Cooked cabbage is high in fiber, vitamin K and polyphenols. Polyphenols are antioxidants that help fight cancer and inflammation. Eaten raw or in salad it retains a good dose of Vitamin C, the powerful immune boosting vitamin we all need. Cabbage combined with the onions, garlic, and mushrooms in this Poor Man’s Meal are sure to provide enough sulfur compounds to help you and your family to fight any infection that comes along.

Devotion:

 For you know the grace of our Lord Jesus Christ, that though he was rich, yet for your sake he became poor, so that you by his poverty might become rich.

2 Corinthians 8:9 Bible Gateway

Jesus gave up the glory of heaven so we might have a taste of real richness. Wealth that has nothing to do with material things, money, or food. He gives us an opportunity to know Him through his Word and His life. In Him, our fullness dwells. I hope you take a moment to rest in His provision today.

Meditate and taste His Word alongside a dish of nutrient packed vegetable stew like this Poor Man’s Meal today! You’ll find a sense of gratefulness as you remember the days of truly being poor. With Jesus at your side, those days are a thing of the past.

Oats are wonderful for providing fiber and plant-based protein for breakfast or snacks. In these peanut butter and white chocolate chip granola bars the benefits are double. They provide minerals like magnesium, phosphorous, zinc and manganese, while the wonderful B vitamins, B1 and folate are present too. The fiber helps sweep cholesterol out of the colon, feeds good gut bacteria, and helps us stay full longer.

All-natural peanut butter is used in this recipe because it contains only peanuts and salt. There is no hydrogenated oil or sugar added. Peanuts provide more fiber and polyunsaturated fat to this snack, so we are more satisfied. Not only that, but they also provide another source of necessary minerals, B vitamins, biotin, and vitamin E.

Take a look at these two ingredient labels below and ask yourself, “What is better for me and my family?“

God’s plan for our provision and the benefits of food in their natural form will always be better than man’s poor substitute! The good news is we don’t have to settle for less!

We have choices for better snacks for our families. Although few in number, there are companies that try to maintain the integrity of our food. The more we, as concerned parents, place our money where our values are, the bigger the impact on healthier products being offered.

⁶ Better is a poor man who walks in his integrity

    than a rich man who is crooked in his ways.

⁷ The one who keeps the law is a son with understanding,

    but a companion of gluttons shames his father.

Proverbs 28:5-7 ESV – Evil men do not understand justice, but – Bible Gateway

So, to keep the integrity of these granola bars, I wanted to minimize the sugar and maximize the heart-healthy benefits of this snack. Remember the American Heart Association recommends no more than 6 teaspoons of sugar a day for women and 9 teaspoons for men.

Our little guys and girls are those future men and women!

Let’s start protecting them now. Although I’d like to get away with 1/4 cup of sugar, there is a 1/3 cup in this recipe. And that is 16 teaspoons for two batches of roughly 36 granola bars (depending on the size you cut). The white chocolate chips add a little more sugar there are 16 tablespoons in a cup and each tablespoon of Simple Truth Organic White Chocolate Chips has 7grams of added sugar for a total of 112 grams in the entire two batches. About 3grams per bar plus the 1/2 teaspoon of sugar. The total amount makes just under a teaspoon of sugar per bar.

God bless you and I hope you enjoy making your own Peanut Butter & White Chocolate Chip Granola Bars with your kids!