Cranberry Macadamia Nut Blondies

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

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

Cranberry Macadamia Nut Blondie Benefits

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

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

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

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

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

Chia seed benefits

Recipe Devotion

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

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

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

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

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

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

Cranberry Macadamia Nut Blondies


Cranberry Macadamia Nut Blondies

  • 1/4 Cup Flaxseed (Milled)
  • 2 TBSP Coconut Flour
  • 1/4 Cup Chia Seeds
  • 1/4 Cup Sesame Seeds
  • 1/4 Cup Sunflower Seeds
  • 1 TBSP Avocado oil
  • 1/4 Cup Macadamia Nuts
  • 1/4 Cup Cranberries
  • 1/2 Tsp Salt
  • 1 Tsp Cinnamon
  • 1 Tsp Baking Powder
  • 2 TSP Inulin
  • 1/4 Cup Maple Syrup ((You can use 1/2 if you like them sweeter))
  • 1 Egg

  1. Preheat oven to 350 degrees

  2. Combine the flaxseed meal, coconut flour, spices, salt, inulin, and baking powder in a mixing bowl.

  3. Add the nuts, seeds, and cranberries.

  4. In a measuring cup combine the egg, oil, and maple syrup.

  5. Lightly grease an 9×9 inch pan with oil. Add the wet ingredients to the flour mixture and mix well, place in the pan and bake around 20 minutes or until a toothpick comes out clean. Cut into squares and enjoy!


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

If you need coaching, I am here for you!

References:

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



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!

Raspberry Millet Breakfast Bars

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.

Psalm 128:1-3 ESV – Blessed Is Everyone Who Fears the LORD – Bible Gateway


Raspberry Millet Breakfast Bars

  • 1/4 Cup Applesauce (no added sugar)
  • 2 Tbsp Extra Virgin Olive Oil
  • 1 Egg
  • 1 tsp Vanilla
  • 1/2 tsp baking powder
  • 1/2 tsp apple cider vinegar
  • 2 Tbsp Maple Syrup
  • 1/2 Cup Oats
  • 1 Cup Millet (ground)
  • 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

  1. Combine all the wet ingredients into a bowl and mix well.

  2. Add the dry ingredients and combine until well blended and a dough forms.

  3. 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

  1. 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.

  2. 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.

  3. 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.

  4. 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.



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!

Gluten Free Date Nut Bars

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. 

Luke 14 ESV – Healing of a Man on the Sabbath – One – Bible Gateway

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.

I hope you like the date nut bars, there are more gluten free items on the blog, so check them out, too!

Gluten Free Date Nut Bars


Gluten Free Date Nut Bars

  • 1 Cup Millet (finely ground)
  • 1 Cup Oats (Finely ground)
  • 2 Tbsp Butter
  • 1/4 Cup Extra Virgin Olive Oil
  • 2 Tbsp Pumpkin Seeds (Chopped small)
  • 2 Tbsp Walnut (or substitute sunflower seeds)
  • 1/4 cup Maple Syrup
  • 1/2 Tsp xanthan gum
  • 1 egg
  • 2 tbsp arrowroot flour

Date Filling

  • 10 Dates (Pitted)
  • 1/2 Cup Water

  1. Preheat oven to 350 degrees

  2. Place the dates and water in a saucepan on the stove and heat on low.

  3. Meanwhile, combine the softened butter, oil, slurp, and egg in a mixing bowl.

  4. Add the ground millet, oats, arrowroot flour, and xanthan gum.

  5. 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.

  6. Blend the dates and water in a blender until there is a nice puree. Spread it over the dough in the 9×9 pan.

  7. 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!

oatmeal cream roll cake

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.

oatmeal cream roll cake

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.

1 John 3 ESV – See what kind of love the Father has – Bible Gateway

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

  1. Preheat oven to 375 degrees

  2. Combine all the dry ingredients in a bowl and mix well.

  3. Add the eggs and applesauce mix well.

  4. Lightly grease a small cookie sheet or jelly roll pan with butter or oil, place parchment paper over that and lightly grease again.

  5. Pour the batter onto the pan and spread out evenly, tapping the pan on the counter to remove air bubbles.

  6. Bake for 10 minutes.

  7. Remove and carefully place on non terry cloth dish towel sprinkled with powdered sugar.

  8. Fold the towel over the cake and gently roll end to other end and place it in the freezer for 20 minutes.

Cream filling

  1. While the cake is cooling, whip your cream, vanilla, and sugar until light and fluffy.

  2. Set it in the fridge until the cake is completely cooled.

  3. 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!

Take care and look around for more ideas!

References:

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.

energy bars--copycat kind bars

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

  1. 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.

Proverbs 24:12-14 ESV – If you say, “Behold, we did not know – Bible Gateway

What God puts in the garden is good!

Check out more recipes here on the blog! Let me know how you like them by giving them a rating!

Take care!



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)

Blueberry chia Bars

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)

Ezra 7 ESV – Ezra Sent to Teach the People – Now – Bible Gateway

Blueberry Chia Bars


Blueberry Chia Bars

  • 1 Cup Millet (finely ground)
  • 1/2 Cup Almond Flour
  • 1/2 Cup Oats
  • 1/4 Cup Chia Seeds
  • 1 egg
  • 1 tsp vanilla
  • 2 Tbsp Pumpkin Seeds (chopped)
  • 2 tbsp walnuts
  • 2 Tbsp Arrowroot flour
  • 1/2 tsp xanthan gum
  • 1/4 cup applesauce
  • 2 Tbsp extra virgin olive oil
  • 1/2 tsp baking powder
  • 1/2 tsp vinegar
  • 2 Tbsp Maple syrup

Blueberry Filling

  • 1 Cup Blueberries (Fresh or frozen)
  • 3 Prunes
  • 3 Dates (pitted)

  1. Preheat oven to 350 degrees

  2. Place the blueberries, dates, and prunes in a saucepan and turn the heat on low, keep it low, don't add water.

  3. In a mixing bowl combine the applesauce, oil, egg, vinegar, vanilla, maple syrup, and mix well.

  4. Add the millet, almond flour, arrowroot flour, xanthan gum and oats. Combine until well mixed and divide the dough into halves.

  5. Place half of the dough into a 9×9 inch pan and set the rest aside until the blueberry filling is in place.

  6. In a bullet blender with the flat blade blend the blueberry mixture and spread it evenly over the dough.

  7. 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.

  8. Place in the oven for 20 minutes.

  9. 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.



Coconut Cherry Almond Cookies

My favorite no-sugar cookie is hands down, coconut cherry almond! When I say no-sugar, I mean zero unrefined processed sugar and lightly sweetened with a couple of tablespoons of maple syrup.

So, yes, you and I will get some carbs and fat in this delicious cookie for the holiday season, but we will also load up on fiber, nutrients, and antioxidants. That’s why when I do our traditional cookie day, I make this low sugar coconut cherry almond cookie for my personal enjoyment.

Coconut Cherry Almond Cookies

Being careful to indulge and not binge is the key to staying on track with healthy eating. One way to do that is to think about the upcoming holiday parties and plan meals and treats accordingly.

Asking ourselves a few questions keeps us aware and intentional about what we are eating.

How many parties am I attending this week and what can I do between them to offset indulging?

What treats at work, school, or home are tempting me between meals that I can choose to set aside and savor after my salad for lunch? Enjoying the small treat after feeding my cells will help me feel satisfied and full. Also, by eating it this way, I am not spiking my insulin or blood sugar between meals.

Some Benefits of Coconut Almonds and Cherries

Since saturated fat has been ostracized for decades, it may be a little difficult embracing its beneficial properties. However, they are still there! For instance, coconut oil has been shown to help with weight loss and Alzheimer’s. It also has antimicrobial, antifungal, anti-inflammatory, and anticancer effects. (1)

As with any high fat, high calorie food, we want to be wise in how we combine it with other foods. When Pacific Islanders ate their native coconuts with all the fiber present, they were at low risk for metabolic disease. Once they began incorporating highly processed (refined white flour, refined white sugar, etc.) foods to their high saturated fat diets, they too became susceptible to increasing risks of cardiovascular disease.

Almonds are also rich in monounsaturated fats, polyunsaturated fats, vitamin E, fiber, potassium, and magnesium, nutrients essential to heart health. (2) Throw in some anti-inflammatory cherries, some fresh milled soft white wheat with all its B vitamins, and overall, you have a decently healthier cookie. As I always say, “What God puts in the garden is good!”

We can enjoy a few treats with our family and friends while keeping the fruit of self-control firmly in our hearts this Christmas season. I pray you are filled to overflowing with the love of God and His plan for restoration for one and all.

The Lord is not slow to fulfill his promise as some count slowness, but is patient toward you, not wishing that any should perish, but that all should reach repentance. 

2 Peter 3:9

I savor the hope, joy, peace of Advent too, but there is something about the love that tops it off and stirs my heart in a way nothing else does. It’s so nice to rest in the love of God, and not worry so much about feeling unloved by others.

I talk more about God’s love in The Gift of Love blog post, check it out if you have time.

In the meantime, I hope this low sugar coconut cherry almond cookie becomes one of your favorite treats for the holidays as much as it is mine!

Coconut Cherry Almond Cookies


Coconut Cherry Almond Cookies

  • 1 Cup Oats
  • 1/2 Cup Flour ((Your choice, almond/gluten free/fresh-milled))
  • 1 Egg
  • 1/4 Cup Coconut Oil (melted)
  • 1 Tsp Cinnamon
  • 1/2 Tsp Almond Extract
  • 2 Tbsp Maple Syrup
  • 1/2 Cup Cherries (Fresh/Frozen/or Rehydrated)
  • 1/2 Cup Coconut (Flakes/Unsweetened)

  1. Preheat Oven to 350 degrees

  2. Combine melted coconut oil, egg, and maple syrup in a mixing bowl.

  3. Add the oats, flour, coconut, cinnamon, and almonds, then fold in the cherries.

  4. Form into rounds and flatten into disc, bake for 18-20 minutes, let cool, and enjoy!


I hope you enjoy this easy cookie recipe and share it with your family and friends! I look forward to offering more recipes and health tips on this blog without annoying advertising.

You can always contact me for coaching if you need further assistance in making healthier choices. I look forward to serving you!

Merry Christmas!

Mysty

References In Order of Use:

  1. Sekhar S, Makaram Ravinarayan S, Kashmer D Yu A, Kilic F, Dhawan R, Sidhu R, Elazrag SE, Bijoora M, Mohammed L. Are We Nuts Over Coconuts? Studying the Effects of Coconut Oil on Low-Density Lipoprotein and Cardiovascular Diseases: A Systematic Review. Cureus. 2022 Apr 17;14(4):e24212. doi: 10.7759/cureus.24212. PMID: 35637823; PMCID: PMC9132222.
  2. Kalita S, Khandelwal S, Madan J, Pandya H, Sesikeran B, Krishnaswamy K. Almonds and Cardiovascular Health: A Review. Nutrients. 2018 Apr 11;10(4):468. doi: 10.3390/nu10040468. PMID: 29641440; PMCID: PMC5946253.



Almond Chia Crackers

Almond chia crackers are easy to make and hard to resist. The good news is you don’t have to resist them, you can enjoy a few with hummus and veggies. Or maybe place them alongside your anti-inflammatory Mushroom Soup or Black Bean & Bok Choy Soup.

These almond and chia crackers are a part of a 7 Day Detox plan to reduce inflammation and nourish the cells. The best part is they are delicious and simple to prepare!

There are many varieties of this cracker at the grocery store and even some recipes on the internet. I like to read the labels in the store and come up with my own healthier version at home.

Benefits

I think the best benefit of these crackers is they can be easily incorporated into a low carbohydrate eating plan. Evidence is mounting across the healthcare spectrum, and in science, that lower carbohydrate eating alongside intermittent fasting (not eating between meals or after dinner) helps lower chronic disease.

According to one PubMed article, this eating pattern is helping many people lose weight and reduce insulin resistance. (1)

I like to explain it to my clients this way: Insulin resistance is when the muscle cells are not receptive to insulin moving glucose through the cell wall to be stored for energy. It’s connected to weight gain and prediabetes, among other chronic conditions.

Almond & Chia Crackers

Almond Chia Cracker Recipe


Almond & Chia Crackers

  • 1 Cup Almond Flour
  • 1 Tbsp. Chia Seeds
  • 1/4 Cup Water
  • 1/2 Tsp. Salt

  1. Preheat oven to 350 Degrees.

  2. Combine the flour and salt. Set it aside, and combine the chia seeds and water, let it set 10 minutes until gelled.

  3. Combine the chia water with the flour and mix well. It will be sticky. Let it set a few minutes to soak up all the water.

  4. Place between parchment paper and roll out into thin dough, less than 1/8th inch.

  5. Remove the top layer of parchment paper and cut the dough into small squares.

  6. Take the bottom parchment paper and place it on a cookie sheet. Bake for 20 minutes, flip over and bake another 20 minutes.


I hope you enjoy this low carbohydrate chia cracker recipe! It can be a part any anti-inflammatory eating plan. If you like it give it a rating and share it with a friend!

Take care and remember, what God puts in the garden is good!

Mysty

References:

Arbour MW, Stec M, Walker KC, Wika JC. Clinical Implications for Women of a Low-Carbohydrate or Ketogenic Diet With Intermittent Fasting. Nurs Womens Health. 2021 Apr;25(2):139-151. doi: 10.1016/j.nwh.2021.01.009. PMID: 33838849.



Coconut Pecan Prune Bars

I like to make coconut pecan prune bars when I’m doing a fasting mimicking plan of eating. It’s a clean, healthy breakfast I use as a “go to” for satisfying hunger. After all, keeping hunger at bay, and finding ways to feel confident and secure in maintaining a lifestyle pattern is important!

The best part is these coconut pecan prune bars are simple to prepare for a busy week! They store easily in the fridge and pack easily for lunches or snacks, too.

The recipe makes 16 bars and each one offers 4 grams of protein, 3 grams of fiber, 34 mg calcium, a little magnesium, and healthy monosaturated fats. The calorie count for each bar runs about 149.

pecan benefits

You can read more about anti-inflammatory foods and a simple Seven Day Detox Plan here on the blog, if you want more ideas on how to clean up eating habits. It’s like most of the recipes on my blog which emphasize the whole food way of eating.

After all, whole food from the garden is how God designed us to eat. Our bodies like it and function much better than with man-made food. We are able to decrease inflammation and heal our bodies at the cellular level.

I love when my clients report how getting away from ultra-processed food helps them and their families live healthier lives. They become confident using wisdom and discernment in everyday decisions when choosing things to eat, the same way they are making spiritual decisions.

God gave us His word to feed our souls and His garden to feed our bodies! A perfect plan for our good, in which we have absolute freedom to accept or deny.

If any of you lacks wisdom, let him ask God, who gives generously to all without reproach, and it will be given him.

James 1:4-6 ESV – And let steadfastness have its full – Bible Gateway

Coconut Pecan Prune Bars –Recipe


Coconut Pecan Prune Bars

  • 1 1/2 Cups Coconut Flakes (Sugar free)
  • 1 Cup Almond Flour
  • 1/2 Cup Pecans (Ground)
  • 1/2 Cup Pumpkin Seeds (Chopped fine)
  • 1 Tbsp. Sesame Seeds
  • 1 Tbsp Honey
  • 6 Prunes (Soaked in 1/4 Cup warm water)
  • 2 tsps. Cinnamon
  • 1 Large Egg

  1. Preheat oven to 350 degrees.

  2. Put the 6 prunes in a 1/2 cup warm water and let soak 5 minutes.

  3. Combine the almond flour, coconut flakes, cinnamon, and ground nuts and pumpkin seeds in a bowl and mix well.

  4. Puree the prunes in a blender and add the egg and honey.

  5. Incorporate the we ingredients into the dry ingredients and mix well.

  6. Very lightly grease a 9×13 pan with olive or coconut oil.

  7. Pour the batter into the baking dish and sprinkle the sesame seeds over the top. Bake for 20-25 minutes or until lightly brown. Cut into bars when cooled and store in a glass container in the fridge.


Let me know how you like the Coconut Pecan Prune Bars!

If you like the recipe, give it a rating and share it with a friend!

I look forward to reading your comments and serving you as a RN Health and Wellness Coach! You can reach me here for a consultation.

Have a blessed day!

Mysty

Simplifying Health God’s Way



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

  1. Preheat oven to 350 degrees

  2. 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.

  3. Combine all the flours, xanthan gum, cinnamon, and baking powder in a bowl and whisk well.

  4. Add the zucchini, eggs, and honey and stir well.

  5. Add the pumpkin seeds, sesame seeds, and walnuts and stir the batter until everything is incorporated.

  6. 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.

Psalm 73:25-27 ESV – Whom have I in heaven but you? And – Bible Gateway

References:

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.