Carob & almond butter dates are small little delights to enjoy after a protein packed meal. Although, carob is not the same as cocoa, it does have a similar flavor. It’s milder than chocolate, and if we have a sensitivity to chocolate, or heaven forbid. . . don’t like it. . . carob might be a good substitute.
Anyway, since I like playing with food, I’m giving it a try. If you’ve visited this site much at all you can probably guess the reason why.
The nutritional value of carob makes me a fan!
Benefits of Carob Almond Butter Dates
Carob comes from the Mediterranean area and is rich in phytosterols. It is particularly rich in D-pinitol, an antioxidant that lowers cholesterol and improves blood sugar regulation. It is helpful in scavenging free radicals that can be precursors to cancer, while at the same time reducing oxidative damage to the pancreas and liver. Paired with dates, another polyphenol rich gift from God’s garden, and you and I get a double dose of goodness for improving HDL-cholesterol. (1)
The fiber-rich dried date is slow to raise blood sugar, and also contains calcium, magnesium potassium and zinc. (2) Overall, the nutrient rich benefits of these two garden goodies is well worth the 5 minutes it takes to make them! I love how God puts his divine stamp on everything he makes!
Devotion
So I will bless you as long as I live; in your name I will lift up my hands.
My soul will be satisfied as with fat and rich food, and my mouth will praise you with joyful lips, when I remember you upon my bed, and meditate on you in the watches of the night;
King David, the Psalmist, praises the Lord despite being fiercely chased by his enemies. His trust is fully in God spiritually and physically, remembering in his thoughts and prayers a relationship outside of his circumstances. How inspiring it is to see a war-torn soul like his search for and praise God with joyful lips.
We can turn to Him in our distress too!
Our souls will be just as satisfied as our tongues are with a sweet and tasty treat!
Carob & Almond Butter Dates
Carob & Almond Butter Dates
8 Dates ((soaked then dried))
1 Tbsp. Carob Powder
1 Tsp Coconut oil
1/4 Tsp Cinnamon
1 Tbsp Almond Butter
Soak the dates in warm water a few minutes and then blot them dry on a paper towel.
In a small dish melt the teaspoon of coconut oil. Once it's melted and liquid add the tablespoon of carob powder. Set aside until ready to use.
Open the dates and lie them flat on a piece of parchment paper. Sprinkle each one with cinnamon.
Place 1/2 Teaspoon of almond butter over each date, use more if needed.
Cover the almond butter with a teaspoon of the carob/coconut mixture until all are covered. Refrigerate at least 30 minutes, then enjoy.
I hope you like the taste of Carob & Almond Butter Dates as much as my friends and I do!
I’ll be looking forward to more ways to use Carob for treat recipes very soon!
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.
If you’re looking for a little take-along snack with your morning smoothie or egg, this ultimate breakfast cookie will help. It’s nutrient dense with pumpkin seeds, walnuts quinoa, and whole grain. It’s also low in sugar, which is tolerable to those who have completed their sugar fast to remove its sweet desire from the pallet.
There are studies to prove you can retrain your taste buds to remove excess salt and sugar. (1)
Keeping sugar at a minimum in our diet for optimal health, is the goal here. We want whole food, all the time! And giving up those highly processed items without nutrients, is a start to better health.
Plus, you can choose if you want to go with baker’s honey (17 grams of sugar per tablespoon and 60 calories) or cane sugar, which has 13 grams per tablespoon. Using 2 tablespoons of honey in this recipe keeps the sugar less than 1 teaspoon per cookie.
Remember, the American Heart Association recommends less than 6 teaspoons of sugar per day to minimize heart disease risks! The American Cancer Society also recommends a low sugar and decreased intake of processed food. (1) So, making our own items and having complete control of the ingredients in them, helps us stay within range.
Exercising portion control is still a must here, as well. Just because they are healthy doesn’t mean we can eat the entire batch!
Practicing intentional eating and making healthy, purposeful choices alongside this cookie to attain fullness is doable.
Good Land
When we look around at all the things available to us in our markets and our farmland, we can see how the Lord has given us good land. I feel a small piece of the promise for Israel came true for Americans too, so many years ago. As they sought freedom to worship in a better land, on the Mayflower and her sister ships, they arrived at a land of plenty.
And they took in their hands some of the fruit of the land and brought it down to us, and brought us word again and said, ‘It is a goodland that the Lord our God is giving us.’
Deuteronomy 1:25
Enjoy your good land today, my friend! And while you’re at it, try this ultimate breakfast cookie to get you started! I am here for you, if you need a RN health and wellness coach to guide your through healthier lifestyle changes. Book a consultation here!
The Ultimate Breakfast Cookie
1 Cup Whole Grain Flour
1 Cup Oats
1 tsp. Salt
2 Tsp. Cinnamon
1/4 Tsp. Baking Soda
4 ounces Organic Extra Virgin Olive Oil
4 ounces Butter
2 tbsp apple sauce
2 Tbsp.. Honey
1 Egg
2 tbsp Chia Seeds
1 Cup Quinoa (Precooked)
1/2 Cup Pumpkin Seeds
1/2 Cup Walnuts
1/2 Cup Chocolate Chips
Preheat Oven to 350 degrees.
In a medium bowl combine the oil, softened butter, egg, honey, and chia seeds apple sauce, and set aside.
Combine the whole grain flour of your choice (spelt/oat, hard red/ sorghum, gluten free, etc.) with the salt, baking soda, cinnamon, and cooked quinoa.
Add the oil mixture to the dry ingredients and stir until well combined. Add the pumpkin seeds, walnuts, and chocolate chips.
Bake at 350 for 15-18 minutes or until done. Times may vary with ovens.
I hope you enjoy these ultimate breakfast cookies! if you’re looking for more cookie recipes check out these Vegan Cookies and Low Sugar Lemon Cookies.
References:
May CE, Dus M. Confection Confusion: Interplay Between Diet, Taste, and Nutrition. Trends Endocrinol Metab. 2021 Feb;32(2):95-105. doi: 10.1016/j.tem.2020.11.011. Epub 2020 Dec 28. PMID: 33384209; PMCID: PMC8021035.
Fresh-Milled Pumpkin Pecan Coffee Cake
The cool air of fall brings with it the thoughts of pumpkin spice…everything. Today, I’m making a pumpkin pecan coffee cake using a blend of fresh-milled hard white, hard red, and oats. It has half the sugar of a normal coffee cake, while the bran and germ remain from the fresh-milled grain to provide a guilt-free treat.
Benefits of Pumpkin Pecan
Although all cake is to be enjoyed small amounts and for an occasional treat, it’s nice to know this one provides a good amount of fiber and nutrients. It has alpha carotene, lutein, zeaxanthin, and beta-carotene in the pumpkin that provides antioxidants to help with repairing cells and combating free radicals. Toxins, and chemicals we are exposed to create these free radicals, so it’s beneficial to have a defense system in place.
Pumpkin also has a blend of various vitamins like A, E, and natural folate. Minerals present include some iron and potassium. By adding pumpkin with the pecans, we get a healthy monosaturated fat, and magnesium. They also add more vitamin A and E to this dish, with some zinc.
Moreover, the fresh-milled whole grains provide added fiber and minerals to make this cake a little more nutritious than your average coffee cake. I love how God places such wonderful items in the garden for us to enjoy! He is worthy of praise!
I call upon the Lord, who is worthy to be praised,
I hope you are free from your enemy of chronic disease by making better choices and staying active. While you’re at it, enjoy items like this fresh-milled pumpkin pecan coffee cake!
If you’re not sure where to get your fresh-milled grain, check around your neighborhood to see if someone mills their own grains. I’m sure they’ll sell you some reasonably priced. I like to mill mine and use them in workshops to show people how wonderfully health they are to use in place of store-bought flour. I also give them to friends and family.
If you need help simplifying health God’s way, be sure to let me know, I help individuals and families meet health challenges head on. I can meet you online for a free consultation. While you’re here check out the other recipes in Garden!
I look forward to serving you.
Fresh-Milled Pumpkin Pecan Coffee Cake
2 1/2 Cups Fresh-Milled Flour
1/2 tsp Salt
1 tsp baking powder
1 tsp baking soda
1/2 Cup Sugar
1/8 tsp Pure Stevia
1 1/2 tsp Pumpkin Pie Spice Blend
1 15 oz can Pumpkin puree
3 Eggs
1 Cup Unsweetened Almond Milk
Pecan Topping
1/2 Cup Chopped Pecans
2 tbsp Maple Syrup
1 tbsp olive oil
1 tbsp flour
Preheat oven to 350
Grease a 9 X 13 baking dish with olive oil and set aside
Combine flour, salt, baking soda, baking powder, sugar, stevia, and pumpkin pie spice together and whisk well in a large mixing bowl.
Add the eggs, milk, and pumpkin puree and pour into baking dish.
Pecan topping
Mix the chopped pecans, maple syrup, flour, and olive oil in a small bowl. Take a teaspoon of the mix and drop it ion top of the batter. Repeat process, placing the teaspoons of pecan mixture about 2 inches apart until all the pecan mixture is applied. Gently run a fork or knife through the pecan topping, swirling it into the batter.
Bake at 350 about 30 minutes or until toothpick comes out clean.
Top with powdered sugar for garnish, if desired.
Energy-Boosting Breakfast Brownies
I love spending time with my family, and I can’t think of a better way to spend time than preparing a batch of brownies! These fiber and protein packed breakfast brownies have all the vitamins and minerals in fresh-milled whole grain, too.
I talk often about intentional eating only because I want more energy and a highly functioning body to do God’s work. I want that for you and your children too! Therefore, it’s worth taking 25 minutes out of my busy schedule to teach them how to live, prepare, and enjoy life a little more. It also helps them avoid future chronic disease.
Plus, handing them processed packaged doughnuts and cakes don’t give them the vitamins, minerals, fiber and protein they need to function in school, pay attention, and learn like these brownies will.
Brownies from the Garden? Yes, and All the Benefits too!
Now, I know you’re probably thinking brownies don’t come from the garden. However, cocoa beans come from one of the most plentiful and nutrient rich gardens in the world! They are packed with phytonutrients and minerals and according to a PubMed article they help muscle uptake of glucose for better use. The better our muscles use glucose the better we control our weight. Cocoa also helps neurons in the circulatory system improve thinking and helps boost the mood (1)
Like cocoa, dates also come from tropical areas. Although high in natural sugar and carbs, they contain a good amount of selenium, magnesium, copper, zinc, and complex B vitamins. Not only that, but they are a good source of fiber. Lord knows, we need more fiber to flush out all the toxins and chemicals we are exposed to daily.
You’ll get even more fiber, protein, B vitamins, and vitamin E in the whole grain and oats used in this brownie recipe. Plus the oats are rich in beta-glucan and known for helping to control diabetes and lower cholesterol. (2)
God’s always looking out for you and your family, my friend. Let’s give Him praise for His abundant goodness!
You and I can take comfort in knowing we have such a mighty Champion who stores up goodness for us! He is working for us, in us and through us to reach this lost and broken world. Physically and mentally, my friend! What greater peace than to take refuge in Him. Moreover, when we do, we teach our children to do the same.
They can maneuver through this life with the teachings of faithful parents and grandparents, or flounder aimlessly without purpose. Let’s take that added anxiety and frustration away by giving them the hope and confidence of God; while filling their bellies with good food.
Energy-Boosting Breakfast Brownies
1 15 oz Can Black Beans
2 Cups Fresh-Milled Soft Wheat
1 tsp Baking Powder
3 Tbsp. Cocoa Powder
1/2 Tsp Salt
2 Tbsp. Chia Seeds
2 Eggs
2 Tbsp. Ground Flax Seed
1/3 Cup Pureed Dates
1/2 Cup honey ((or sugar))
1/4 Cup Olive Oil
1 Cup Almond Milk
Preheat oven to 350 degrees.
Put 6 dates in a 1/4 cup of hot water and soak 5 minutes, then puree them in a blender
Open the beans, rinse and drain them, then puree them in a blender (or mash with a fork)
Fresh mill a cup of wheat berries and a cup of oat berries (or just use 1 cup store bought whole grain flour and 1 cup ground oats)
In a large mixing bowl add the flour, ground flax and chia seed, salt, baking powder, cocoa, and mix well.
Add the pureed beans, dates, eggs, oil, and milk and stir well.
Place the batter in an oiled 9×13 pan and bake for 25-30 minutes or until the toothpick comes out clean.
Let cool completely.
I left out my favorite walnuts in this recipe for kids at church who have nut allergies, but OH! how much better they would be with some walnuts added!
Thank you for stopping by today and checking out this brownie recipe! I look forward to serving you with any recipe ideas I come up with or come across, as well as encouragement from God’s mighty word. If you or your family need further coaching with health issues or chronic disease, contact me for affordable coaching, I am here for you.
Also, if your church wants to do bread workshops or participate in classes, I am available for speaking engagements and retreats for your ladies’ group.
References:
Latif R. Health benefits of cocoa. Curr Opin Clin Nutr Metab Care. 2013 Nov;16(6):669-74. doi: 10.1097/MCO.0b013e328365a235. PMID: 24100674.
Sang S, Chu Y. Whole grain oats, more than just a fiber: Role of unique phytochemicals. Mol Nutr Food Res. 2017 Jul;61(7). doi: 10.1002/mnfr.201600715. Epub 2017 Feb 22. PMID: 28067025.
A Simple Fresh-Milled Lemon Cake Roll
I’m using spelt today for my fresh-milled lemon cake roll. All I can say is, it’s been an adventure turning my original pumpkin roll recipe into various fruit flavored concoctions! But mastering the method to prepare this super easy 25-minute cake is worth the effort!
The trick for me on this recipe is adjusting the amount of spelt. I started with 3/4 cup and realized the batter was too runny, so I added a 1/4 cup hard white. I used a zucchini squash for added filling, and it may have contained too much water. Patty pan or hubbard squash may give it yellow color with less water content. I’d use whatever squash, (pineapple or banana) you have on hand.
The consistency with the extra flour looked like my original cake batter, so I went forward with that amount for this lemon cake roll. The freshness of lemon sounded so good for a summer treat for my hubby. I decided to use two in this recipe with the zest. Now, if you find this is still not enough lemon flavor, think about adding a small amount of lemon extract. It really depends on the freshness of your lemons.
Benefits of Fresh-Milled Lemon Cake Roll with Spelt
As most of you who follow my blog know, I don’t eat or recommend eating a lot of sweets. So, when I do prepare a treat for my family, I want it to be low in sugar and higher in fiber, protein, vitamins, freshness, and taste. Today, I’m using spelt to make this lemon cake roll. I’m also adding a little bit of hard white wheat.
Fresh-milled spelt is higher in lipids and unsaturated fatty acids than wheat, although lower in tocopherol (natural vitamin E) according to a comparison study done in Belgium. (1) The same study of spelt showed ” copper, iron, zinc, magnesium, and phosphorus contents were higher. Although higher in phosphorous, the phytic acid content was 40% lower in spelt than in wheat. Now, I know some sources claim phytic acid is an anti-nutrient and it gets blamed for depleting magnesium… but let’s not forget God designed it and created it perfect. It protects the phosphorous in the seed until it’s milled. It also binds to cadmium and lead in our systems to remove these toxic metals from the body. Plus, it plays a role in lowering blood glucose, alongside the bran and germ with their high fiber and protein content. (2)
Additional benefits of using spelt for this lemon cake roll is the quality B vitamins it provides to aide hormone balance, while helping to build bones and the immune system. You can download my free pdf profile of nutrition comparison for grains when you subscribe to my website. I love sharing the benefits of everything God places in the gardens around the world to protect us and provide for our defense! He is always looking out for us, spiritually through his Word and physically through vitamins, antioxidants, and nutrients in REAL food.
I’m feeling God’s provision like a big hug today, how about you!
Fresh-Milled Lemon Cake Roll
3/4 Cup Spelt Flour
1/4 Cup Hard White Flour ((If using store bought flour keep it 3/4 cup))
3 Eggs
2 Lemons
1/2 Cup Organic Sugar
1 Pinch Stevia
1/2 Cup Squash
Cream Cheese Filling
8 ounces Organic Cream Cheese
1 Lemon (Use zest and 1/2 the juice)
1/2 Cup Powdered Sugar
Preheat Oven to 375
In a large mixing bowl, zest the two lemons, then peel them and separate the flesh from the membrane wall and place it in the bowl (This makes about 1/4 of a cup)
Measure 1/2 cup of pureed cooked squash of your choice and place it in the bowl with the lemon (Whatever fruit you use, you need a total of 3/4 cup).
Add the 3 eggs, sugar and stevia, and beat well.
Add the flour, baking soda, and salt.
Prepare a jelly roll pan with a tiny bit of oil, covered with parchment paper and a little more oil. Spread the prepared batter over the paper and bake the cake at 375 for 10 minutes.
Once the cake is done, spread a dish towel on the counter and cover with 1/4 cup of powdered sugar. Carefully place the baked cake onto the towel and gently roll. Place in the freezer 15 minutes.
Filling
Zest the 3rd lemon into a bowl, add 8 ounces of cream cheese (you can substitute 1 stick of butter in a pinch if you don't have cream cheese), plus 1/2 cup of powdered sugar. You can also add 1/4 tsp of lemon extract if you like a stronger lemon flavor. Beat well with a mixer, until it's fluffy.
Once the cake is completely cooled, unroll it and place your lemon butter cream icing evenly across the inner part of the cake. Roll again then lightly dust with powdered sugar.
Serve immediately or chill and serve later.
Well, that wraps it up nicely for this lemon cake roll recipe, my friend. I hope you invite God’s goodness into all of your baking and skip the overly processed items that deplete health. It’s easy to do one step at a time. Remember, I’m here to coach you along the way if you need individual, family, or group coaching, so just let me know on my services page. I look forward to serving you!
God bless!
References:
Ruibal-Mendieta NL, Delacroix DL, Mignolet E, Pycke JM, Marques C, Rozenberg R, Petitjean G, Habib-Jiwan JL, Meurens M, Quetin-Leclercq J, Delzenne NM, Larondelle Y. Spelt (Triticum aestivum ssp. spelta) as a source of breadmaking flours and bran naturally enriched in oleic acid and minerals but not phytic acid. J Agric Food Chem. 2005 Apr 6;53(7):2751-9. doi: 10.1021/jf048506e. PMID: 15796621.
Biskup I, Gajcy M, Fecka I. The potential role of selected bioactive compounds from spelt and common wheat in glycemic control. Adv Clin Exp Med. 2017 Sep;26(6):1013-1019. doi: 10.17219/acem/61665. PMID: 29068605.
Fresh-Milled Oat & Wheat Poptart
I’m trying every way I can to get the children around me to eat fresh-milled flour. It’s not easy! Because they are so used to the texture of refined white flour. Especially if they have some taste/texture issues and a sensory processing disorder. In most cases, I can’t persuade or bribe three of my little ones to make sense of the grainy flour enough to take the plunge. It hits their sensitive little tongues and somehow the texture signal fires out faster than the taste neurons do.
Comparing Fresh-Milled Oat & Wheat Poptart to Store-bought
My hope is these fresh-milled oat & wheat Poptarts will taste so good they’ll won’t notice the change in texture. After all, the real fruit filling and slightly sweet pastries pack a good amount of fiber, protein, minerals, and natural B and E vitamins to start their day. Mom can rest in the knowledge she gave her child a quality breakfast treat to meet part of his daily needs, without red dye 40, synthetic vitamins, and genetically modified oils and corn syrup found in a store-bought Poptart. Plus, they’ll reduce the sugar from 25 grams to 4.9 grams, that’s cutting over 6 teaspoons of sugar to one teaspoon!
To help parents prevent future heart disease in their children, it is recommended from the American Heart Association to limit sugar to 6 teaspoons per day for children and women, and 9 teaspoons for men (1)
Oat & Wheat Strawberry Poptarts
Best of all, making a child’s own treats teaches them life skills. Not only will they use their reading, math, and science knowledge to understand a recipe, the opportunity to teach them God’s loving kindness is also present. I want the little ones in my life to know how much He cares for them in the little things. His thoughtful provision of their every need is evident in the nourishing value of the food He created. I also want them to know the choices they make now impact their quality of life later. So, eating real food, without dyes, artificial flavors, preservatives, and fillers reduce inflammation of their cells and promote better mental and physical health.
1/2 Cup Butter (I have substituted chilled organic olive oil too, and it works just as well.)
4-5 Tbsp. Kefir ( ( or almond milk, or water))
1 egg (separated)
1/2 Tsp. Salt
1/4 Tsp. Cinnamon
1/4 Tsp. Nutmeg
1 Tbsp. Sugar
Filling
1 Cup Strawberries ((Fresh or Frozen) Use any fruit you like!)
2 Tbsp. Maple Syrup (Or honey)
1 pinch salt
1 Tsp. tapioca flour
1 Tsp. vanilla
Preheat oven to 350 Degrees
Put your fruit in a small saucepan and place it on the stove on low, 1-2. Let it come to a simmer while you prepare your pastry dough but watch it and stir it occasionally to break down the fruit.
Combine your flour, salt, sugar, cinnamon, and nutmeg in a mixing bowl and whisk well. Using a pastry cutter blend in the butter (or chilled olive oil if keeping it vegan). The dough will be crumbly but dry.
Separate the egg and keep the whites for a brush over your pastry later. Add the yolk to the 4 tablespoons of kefir or milk substitute you are using to bring the dough into a formable pastry dough. If it looks dry, use the 5th tablespoon of milk. You can chill it for an hour if you like, then roll it out.
Check on your fruit filling, it should be heated and ready to purée in a blender or food processor. The fruit should have enough liquid present, so you don't have to add water, that is why you are heating it very low. But some fruit with low water content, like blueberries may need a little (say 2 Tbsp.) water added. Use your best judgment without letting it burn.
Once it is pureed, place it back on the stove and add the maple syrup or honey. It will still be too thin and watery, so add the tapioca starch and stir until the fruit thickens to a thick paste. Remove from heat and add vanilla, stir well and set aside until it cools and you work on your dough.
Preheat oven to 350 Degrees
Get your chilled dough out and place a large piece of parchment paper on the counter and another over the ball of dough. Roll the dough out thinly and evenly between the paper, then peel off the top layer of paper and cut off the outer edges. Form a square of the dough, then cut dough into small rectangles (about 2.5 inches by 3 inches). Use a fork to place small holes in the dough.
Once you have your dough pieces cut place it on the parchment paper, hole sides down on a baking sheet. Spread a teaspoon or so of the fruit filling on the inside of the square, leaving about a 1/4 of an inch unfilled dough around the edges.
Place the second piece of dough over the filling on your bottom square evenly and press the edges together with a fork. Brush with the egg whites and bake at 350 degrees for about 18-20 minutes or until golden brown.
As I type the instructions I think wow, this sounds complicated and difficult, but it’s really not. I’ll post a video. There are a few ingredients and steps to think about but assigning a child the task and asking them questions about how to create something better and more nutritious than a store-bought product will give them a sense of accomplishment.
I also think the time spent bonding together, laughing, tasting, and exploring new ideas is much more enjoyable than an evening filled with everyone in their own little electronic world. I pray you have that time together with your precious little ones! They grow up so fast, every moment with them will be cherished some day!
If you need more recipe ideas check out the Garden, I’m here to help you convert any favorite processed food into a delight from God’s garden! I am also available to pray for your family, offer educational workshops, or help coach you through a difficult time. So, just let me know by picking a time on the calendar for a free consultation here!
I look forward to serving you! God bless.
Gluten Free Apple Tarts
I made forty-eight miniature apple tarts this week for some little, and not so little, munchkins at church. And because I like to include everyone, I changed my fresh-milled wheat recipe to ground oats and added tapioca flour for my gluten-sensitive friends. This combination for gluten free apple tarts is a result of many trial and error efforts to make a gluten free pie crust.
Rice flour is too gritty, and my bible study group tasted and rejected quinoa flour years ago! Although, I like almond flour and arrowroot flour as substitutes for many recipes, I had fresh old-fashioned oats on hand. To my surprise, it made a decent pie crust.
I’ve been trying various gluten free recipes over the years because several friends and family members have become gluten sensitive or have celiac disease. Celiac disease is an inherited autoimmune disorder and when wheat or other grains with the gluten protein are present it attacks the lining of the intestine. (1)
Although people may experience bloating, diarrhea, and abdominal pain with this disorder, more insidious damage is taking place. Bone loss, malnutrition, anemia, liver damage, joint pain, hair loss, and fatigue are a few other findings associated with celiac disorder. A person may have a positive antibody test indicating the possibility of this disorder; however, a definitive diagnosis is done with an intestinal biopsy.
Benefits of Gluten Free Apple Tarts
Now, the fun part of making something different is looking for and reporting the benefits. The top advantage for gluten free apple tarts is there is no bloating or abdominal discomfort for wheat sensitive people. You’re welcome. And those who don’t react to gluten can enjoy them too! Oat flour is a good source of protein and fiber, which is always helpful to feel full and satisfied as well as move toxins out of the body. It also is a good source of minerals like selenium, magnesium, manganese, and zinc.
Gluten Free Apple Tarts
I’m not sure why certain people develop gluten sensitivities. We live in a fallen world that is prone to decay. Our bodies included. I do know manufacturing and mass production is polluting our food supply with toxic chemicals. The general population is feeding on highly processed, bleached wheat with nearly all the nutrients removed, while synthetic vitamins are added. Not only that, but there are preservatives listed on the label that are skin irritants on a material safety data sheet.
The more information I find, the more passionate I am about helping all of us eliminate what we can. It is why I truly believe in increasing awareness of how wonderful God’s garden is for combatting disease. He loves us and cares for us in so many ways. All we have to do is turn to Him for complete healing, body and soul. We get nourishment for our cells to function each day and we are filled with hope for the day we won’t’ have to strive to keep these bodies going.
Gluten Free Apple Tarts
1 1/2 Cups Gluten Free Old-Fashioned Oats (ground into flour)
1/2 Cup Tapioca Flour (Plus 1 tbsp for the filling)
1 Tsp Xanthan gum
1/4 Tsp Salt
1 Tsp Sugar (optional)
2 Apples (Peeled and Chopped)
1/4 Cup Sugar
1 Tsp Cinnamon
1 Stick Butter
1 Tbsp Olive Oil
6 Tbsp Cold Water
Preheat oven to 375 Degrees.
In a large mixing bowl combine the ground oats, tapioca flour, salt, sugar, and xanthan gum.
Cut the butter into small pieces and use a pastry cutter or fork to combine the butter and flour until it makes a course crumble. Mine was too dry, so I added the tablespoon of olive oil.
Add the cold water and knead on a lightly floured surface until a firm dough forms. Roll out as thin as you can and cut circles for the tart shells with a biscuit cutter.
Place the cut-out dough into the muffin pan.
Filling
In the bowl combine the chopped apples, cinnamon, sugar, and 1 tbsp of tapioca flour together until well combined.
Fill each tart shell with the apple filling and bake at 375 for about 20-25 minutes or until the tart shells are light brown and the filling bubbly.
Keep in mind, this is a treat designed for sharing with others and not to be used in place of a nutritious meal.
In any case, I hope you try the recipe and enjoy your gluten free apple tarts with friends. It’s delicious with a wonderful cup of Teecino herbal coffee substitute. No acid or caffeine, just wonderful bold flavor and enjoyment!
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.
1 Cup Buttermilk or Unsweetened Vanilla Almond Milk
1/2 Cup Honey
Preheat Oven to 375
Grind the 1 1/2 cup of oats into a fine flour then add the remaining oats, spices, salt, baking powder. Set aside.
In a separate cup add your oil, egg, peanut butter, and milk blend well then add to the dry ingredients. Then add the chocolate chips.
Divide batter into 12 muffin cups and bake for 20 minutes or until toothpick comes out clean.
God bless you as you make and share these muffins with others today!
References:
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
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
Maple Pumpkin & Pecan Muffins
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).
Maple Pumpkin & Pecan Muffins
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.
Preheat oven to 350 and lightly oil your muffin pans
Place the fresh flour, salt, baking powder, and pumpkin pie spice in a large bowl and whisk well.
Add the stevia to the unsweetened almond milk and stir well. Pour into the flour mixture and add eggs, oil, and pumpkin puree. Stir until well combined.
Place 1/4 cup of batter into each muffin cup (makes 12)
Melt the butter in a small dish and add the maple syrup, mix well, then add a half a tsp of the mixture to each muffin, then stir slightly into each muffin with a butter knife. Add a few chopped pecans to each muffin.
Bake 20-25 minutes or until a toothpick comes out clean once inserted.
