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!
A wheat and gluten free raspberry millet breakfast bar is an easy addition to my weekly meal planning. And my friend, you know, optimal health is all about the planning!
Intentional eating, thinking, praying, and moving are the keynotes of optimal health. One way you and I can start this lifestyle by embracing some whole grain flours that are nutrient dense, filling, tasty, and gluten free.
Even if you don’t have a wheat sensitivity, these breakfast bars are a good idea because there is no refined white flour or sugar. They are made with whole grain and maple syrup (how much you use is up to you).
Benefits of Raspberry Millet Breakfast Bars
Millet is cheap, easy to mill with a Nutribullet blender (or other high powered straight blade blender), and it’s full of good B vitamins! The mineral composition per 100 grams is not bad either!
The antioxidants in raspberries are helpful in reducing reactive oxygen species destroying blood vessels and myelin sheaths of nerve cells. Damaged nerves lead to neurodegenerative diseases like Alzheimer’s and Parkinsons. (1)
They are also thought to keep lipid levels and blood sugar under control. Like most fruit, raspberries are rich in fiber, vitamin C and has a trace amount of minerals.
It’s a pretty exciting day when you and I can enjoy the taste of fruit while also keeping diseases at bay. God’s perfect design is unparallelled!
Combine this lovely fruit with protein and fiber rich grains like oats and millet and you have a well-rounded breakfast bar. What God puts in the garden is good!
Blessed is everyone who fears the Lord, who walks in his ways! You shall eat the fruit of the labor of your hands; you shall be blessed, and it shall be well with you.
1/2 Cup Almond Flour (optional, substitute oat or more millet)
2 Tbsp Arrowroot Flour
1/2 tsp xanthan gum
2 Tbsp flaxseed (milled)
Raspberry Filling
1 cup Raspberries
3 Prunes
3 Dates
1 Tbsp Maple Syrup
Combine all the wet ingredients into a bowl and mix well.
Add the dry ingredients and combine until well blended and a dough forms.
Divide the dough in half. In a 9×9 lightly oiled baking dish place half of the dough onto the bottom and spread until the bottom is covered. Set the rest of the dough aside until your filling is ready.
Raspberry Filling
Place the cup of raspberries in a saucepan and add the dates, prunes, and maple syrup. You can use fresh or frozen–but keep the heat low to slowly draw out the liquid in the fruit, I did not add water.
About 10 minutes and you have the fruit soft and ready to puree with the seeds in a Bullet blender. The flat blade will pulverize the seeds and will work like a thickening agent for the fruit filling.
Place the filling over the 9×9 inch baking dish of prepared dough. Spread it evenly across the dough. Take the remaining dough and dollop it in small balls over the filling. They will form a crust as they bake together.
Bake at 350 degrees for 20 minutes or until light brown.
I hope you enjoy these raspberry millet breakfast bars! There are plenty of more breakfast ideas on the blog too, if you are interested!
Enjoy!
References:
Hu B, Shi Y, Lu C, Chen H, Zeng Y, Deng J, Zhang L, Lin Q, Li W, Chen Y, Zhong F, Xia X. Raspberry polyphenols alleviate neurodegenerative diseases: through gut microbiota and ROS signals. Food Funct. 2023 Aug 29;14(17):7760-7779. doi: 10.1039/d3fo01835k. PMID: 37555470.
Gluten Free Date Nut Bars
Breakfast ideas with a good amount of protein and fiber, and not too much sugar is hard to find. Thankfully, these gluten free date nut bars will help fill the void!
When you and I use alternate whole grains to make our breakfast bars we are stretching our baking muscles and ready to serve! Now, if your loved one is also nut free, I’m sure you’ll skip the walnuts I add to this recipe. However, using sunflower seeds in their place will provide some good vitamin E and selenium!
So, there are always options!
The good thing about these date nut bars is there are 5 grams of protein and 4 grams of fiber in each bar. Fresh-milled millet also contains a decent amount of magnesium (106mg/100grams). There is 2.5mg of iron, 55mg biotin, 20.8 niacin, and 23 grams of selenium in 100grams. So, these bars are rich in nutrients that are not on a standard nutrition label.
You and I can feel good about that!
However, there is also just over 2 teaspoons of sugar. Although we can always adjust the maple syrup to our tastes. I use 1 tablespoon when I make them for myself, but my hubby likes things a little sweeter and since I made these for him to take to work, he gets what he likes.
As long as he is getting the fiber, protein, and nutrients alongside the sweetness, I don’t feel too bad. I’m just hoping homemade treats keep him out of the snack machines and all the ultra-processed junk he likes!
God’s garden is so much better taste wise and nutrition wise. He makes everything for our good and His glory!
The hubby is in agreement on this fact.
Devotion
He compels us with the Holy Spirit to seek Him and His provision, rather than the things of the world. In Luke 14 Jesus tells the story of the great banquet while reclining at the Pharisee’s table. He basically says don’t just invite friends and neighbors who can return the favor but go out and invite the poor and lame who may never have the resources to do the same for you.
At the great banquet in heaven Jesus invites everyone. However, we also see in this chapter many people have excuses not to come. He goes on to say, “Compel people to come in so my house may be filled.” (vs.23)
Compel is to necessitate, drive to, constrained as through a channel. The late Charles Spurgeon says, “Little by little as we are transformed into the image of Christ, we increasingly desire to follow him.”
And the master said to the servant, ‘Go out to the highways and hedges and compel people to come in, that my house may be filled.
Oh, how our choices today to follow and be whole in Christ Jesus spiritually parallel our choices from the garden to sustain and nourish our bodies. There is plenty of goodness and room for more. So, the next time I think about my daily banquet, I’m going to start asking myself some questions.
Where has Jesus compelled me to minister?
Am I listening to His call or am I providing excuses as to why I prefer to feast on the world’s offerings?
We’ll see. A little self-examination each day, alongside God’s Word, may be just what I need for true contentment.
Place the dates and water in a saucepan on the stove and heat on low.
Meanwhile, combine the softened butter, oil, slurp, and egg in a mixing bowl.
Add the ground millet, oats, arrowroot flour, and xanthan gum.
Combine until well mixed then divide the dough into two halves. Place half of the dough into a lightly oiled 9×9 inch baking dish and spread out until it covers the bottom. Set the other half to the side.
Blend the dates and water in a blender until there is a nice puree. Spread it over the dough in the 9×9 pan.
Take the remaining dough and place small balls of it across the filling, Don't worry, they will bake together and form a crust. Top with walnuts and bake at 350 for about 20 minutes.
You have a great day and enjoy your weekend!
I am here for you and cheering you on!
Energy Bars- Copycat Kind Bars
I did not come up with this idea, but I love it! I am naming this energy bar a copycat kind bar because it reminds me of a kind bar, taste and texture wise. I also changed the nuts and seeds in the original recipe to the ones I prefer!
You be sure to do the same and make it your own! You and I can all thank the lovely German lady on YouTube, Lena, (from Sweet and Healthy) who made these little rounds and called them cookies.
Trust me, they are not cookies!
But they are simple to prepare, low in natural sugar (honey), and full of protein and yumminess! She has many ideas, and they are all low in natural sugar.
The only reason I am posting this as a recipe here is so I can calculate my nuts and seeds of choice in the recipe plugin and see the macronutrients available in these energy bars.
Each energy bar round has 10 grams of protein, 4 grams of fiber, and only 2 grams of natural sugar.
Benefits of Energy Bars
Nuts and seeds are rich in heart healthy fats! They are good sources of protein and fiber, too!
Not only that, but nuts and seeds in these bars provide good source of vitamin E, some B vitamins, magnesium, potassium, selenium, and zinc.
They help us feel satisfied after a nice salad, keep us feeling full longer, and have just enough sweetness to feel like an indulgence!
Can you imagine drizzling some honey and salt over the top? Or maybe, adding dark chocolate chips?
There are so many ways to make them your own! Have fun experimenting with them!
Energy Bars–Copycat Kind Bars
1 Cup Raw peanuts
2 tbsp Pumpkin Seeds (hulled)
2 tbsp Hemp Seed Hearts
2 tbsp Sesame Seeds
2 tbsp chia seeds
2 tbsp walnuts
2 tbsp sunflower seeds
1 egg
1 tbsp honey
Mix all the ingredients together in a bowl and place into a round cookie cutter onto a cookie sheet.
Bake at 350 degrees for 15 minutes or until golden brown.
My son, eat honey, for it is good, and the drippings of the honeycomb are sweet to your taste.
Preparation day this week is full of breakfast bars, and they are gluten free. Blueberry chia bars not only provide the antioxidants and nutrients we need, but they are also full of flavor we can enjoy.
The best part is the cost and nutrient profile beats the commercial brand on the shelf by a long shot! There are 7 grams of protein and 6 grams of fiber in each bar of our homemade, whole grain gluten free bars.
You and I can make 9 bars for roughly $3, whereas the store brand is almost $6.
Benefits of Blueberry Chia Bars
Knowing this breakfast bar has double the nutrients of store brands, no synthetic vitamins, added flavorings, colorings, or highly processed seed oils, will be worth the effort to find quality ingredients and make these bars.
The millet and oat combo alone, give this recipe around 170mg of magnesium per 100 grams of flour. It is also rich in potassium, zinc, selenium, and B vitamins. Lutein and zeaxanthin are present, too! The antioxidants in the blueberries namely the flavonoids, anthocyanins, and quercetin help with oxidative stress.
As we know, reducing oxidative stress helps blood vessels relax and lowers blood pressure. Antioxidants also clean up DNA damage and help reduce our risk for cancer and heart disease. (1)
Devotion
What God puts in the garden is good! He knew our need for His salvation plan and His divine design of our food long before He created mankind. I never get tired of reading about how His hand is upon the prophets of old as they shared his promises.
Even more effective is knowing His hand is upon everything we do when we follow His lead today. It is a huge relief because it takes away the worry and the fear that come with striving. The prophet, Ezra, learned this during his years of captivity in Baylon.
And Ezra came to Jerusalem in the fifth month, which was in the seventh year of the king. For on the first day of the first month he began to go up from Babylonia, and on the first day of the fifth month he came to Jerusalem, for the good hand of his God was on him. For Ezra had set his heart to study the Law of the Lord, and to do it and to teach his statutes and rules in Israel. (Ezra 7:9-10)
Place the blueberries, dates, and prunes in a saucepan and turn the heat on low, keep it low, don't add water.
In a mixing bowl combine the applesauce, oil, egg, vinegar, vanilla, maple syrup, and mix well.
Add the millet, almond flour, arrowroot flour, xanthan gum and oats. Combine until well mixed and divide the dough into halves.
Place half of the dough into a 9×9 inch pan and set the rest aside until the blueberry filling is in place.
In a bullet blender with the flat blade blend the blueberry mixture and spread it evenly over the dough.
Place the remaining dough over the filling. You can roll this out and place it over the filling or just make little balls and drop them over the filling. They will bake together to form a crust.
Place in the oven for 20 minutes.
Let cool and cut into bars. It makes 9 servings.
A Popular Store Brand of Gluten Free Bars with their Nutrition Facts
I hope you like these blueberry chia bars! I have plenty more gluten free items on the website that can help you if you have a gluten or wheat sensitivity. So, I hope you check them out and let me know how you like them. The page to book a health coach is here! It is my pleasure serving you.
Have a blessed day!
Mysty RN/BSN NBHWC
References:
Cassidy A, Mukamal KJ, Liu L, Franz M, Eliassen AH, Rimm EB. High anthocyanin intake is associated with a reduced risk of myocardial infarction in young and middle-aged women. Circulation. 2013 Jan 15;127(2):188-96. doi: 10.1161/CIRCULATIONAHA.112.122408. PMID: 23319811; PMCID: PMC3762447.
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.
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.
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)
Preheat Oven to 350 degrees
Combine melted coconut oil, egg, and maple syrup in a mixing bowl.
Add the oats, flour, coconut, cinnamon, and almonds, then fold in the cherries.
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:
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.
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.
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.
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.
Put the 6 prunes in a 1/2 cup warm water and let soak 5 minutes.
Combine the almond flour, coconut flakes, cinnamon, and ground nuts and pumpkin seeds in a bowl and mix well.
Puree the prunes in a blender and add the egg and honey.
Incorporate the we ingredients into the dry ingredients and mix well.
Very lightly grease a 9×13 pan with olive or coconut oil.
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!
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.
Looking for hearty breakfast muffins that are healthy can be a problem. So, I am hoping these peanut chocolate chip muffins will be one of those simple lifestyle habits you can mark off your list of healthier things to do.
Although these muffins are not ideal for the low fat crowd or the low carb crowd, they will please the whole food people I love to serve! Also, keep in mind, I would not eat one of these on its own and expect it to meet my hunger needs in the morning either. However, I would combine it with a boiled egg, smoothie, or string cheese (if that is your morning go-to) to meet my hunger needs and add some nutrition.
Now, I know a lot of people will use honey in place of sugar for their muffin recipes and that’s fine if you choose to go that route. However, please know that 1/4 cup of baking honey (which is processed and heated, so the nutrients are removed, and so are the antioxidants) is equivalent to 85 grams of sugar making each muffin contain 9 grams of sugar which is just over 2 teaspoons of sugar per muffin. The organic sugar with minerals, on the other hand provide 50 grams of sugar.
So, before you get worked up about the carbohydrate content, look at the 9 grams of protein and 7 grams of fiber in each muffin, too. If you use plain organic sugar that is minimally processed you will have 7 grams of sugar per muffin, which is just under two teaspoons of sugar per muffin. I do notice they taste sweeter with the plain sugar, just so you know.
On the other hand, the honey makes the muffins moister, so you decide what works best for you!
Benefits of Peanut Chocolate Chip Muffins
Dark Chocolate Has Antioxidants/Magnesium/ and minimal sugar.
Whole & Multigrain Fresh Milled Flour has all the bran and germ present for fiber, and beneficial B vitamins and Vitamin E.
Peanuts contain a combination of mono and polyunsaturated fats, and a decent amount of protein. They contain biotin, copper, niacin, folate and manganese, vitamin E, and magnesium. They are rich in antioxidants too and will help you stay full longer.
Eggs provide a wonderful amount of protein and vitamins.
Chia Seeds provide quality, healthy fats like omega 3, plus protein and fiber. They also have quercetin, zinc, kaempferol, and other antioxidants that are good for your heart and liver. (1)
Devotion
Friend, God put all these wonderful things in the garden so you and I can simply thrive! We just have to take a little extra time to prepare and adjust a few things in this modern world and get back to whole food in order to do so! He wants us whole! Not just getting by and miserable, but healthy, active, and strong. So, we can worship Him with gladness and praise Him for His wonderful deeds!
I will give thanks to the Lord with my whole heart. I will recount all of your wonderful deeds.
Blessed be his glorious name forever; may the whole earth be filled with his glory!
Psalm 72:19
Peanut Chocolate Chip Muffins
2 Cups Whole Wheat Four (I used a mixture of oats/spelt/hard white.)
1/4 Cup Chia Seeds
1 Tsp Baking Soda
2 Tsp Cinnamon
1/2 Tsp. Salt
1/4 Tsp. Pure Stevia
1/2 Tsp. Baking Soda
1/4 Cup Olive Oil
1/4 Cup Apple Sauce
1/4 Cup sugar ( (or 1/2 cup if you are ok with 2tsp sugar per muffin, I'm trying to keep it to 1 tsp/muffin).)
1 Cup Milk of your choice
2 Eggs
1/2 Cup Dark Chocolate Chips
1/2 Cup Peanuts
Preheat oven to 375 degrees.
In a large mixing bowl add your flour, salt, baking powder, soda, cinnamon, stevia powder, and chia seeds. Mix until well blended.
In a large (4 cup) measuring cup combine your oil, honey, applesauce, milk, and eggs and mix well.
Combine the wet ingredients to the flour mixture and stir until well incorporated.
Line the muffin tin with paper wrappers and fill each one 3/4 full.
Bake for 18-20 minutes or until toothpick comes out clean. Store the cooled muffins in a zip lock bag and refrigerate for longer shelf life.
If you are using Honey please note that ( 1/4 cup of honey = 85 grams of sugar) whereas 1/4 cup of Sugar is 50 grams sugar)
I hope this peanut chocolate chip muffin recipe helps you add more fiber, protein, vitamins, and minerals to your daily routine. I have plenty of other muffin recipe ideas to help you keep breakfast simple and nutritious too! Don’t forget to rate the recipe if you try it and let others know how you like them! I apprecite you stopping by to check it out! I am here for you if you need a RN Health & Wellness Coach to guide you in other lifestyle changes, so contact me for a free consultation.
References:
Ullah R, Nadeem M, Khalique A, Imran M, Mehmood S, Javid A, Hussain J. Nutritional and therapeutic perspectives of Chia (Salvia hispanica L.): a review. J Food Sci Technol. 2016 Apr;53(4):1750-8. doi: 10.1007/s13197-015-1967-0. Epub 2015 Oct 1. PMID: 27413203; PMCID: PMC4926888.
Acai Berry Yogurt
This acai berry yogurt is nice and refreshing for breakfast or as an after-dinner dessert. The freeze-dried powder of this amazing berry has been in my freezer for a year because I didn’t really have a habit of drinking it regularly. However, after injuring my shoulder a week ago, I remembered how wonderful it was for preventing sore muscles.
I figured if it’s good for keeping me from getting sore form a work out, it must also be good for healing a torn muscle. I decided to mix a teaspoon of it with water twice a day to see what would happen. I also used my red light belt on the should for twenty minutes, twice a day.
The powder did not dissolve well in the water, so I put it in my yogurt instead. It worked great, and tasted much better!
Benefits of Acai Berry
God’s wonderful plants continue to amaze me with their ability to help us heal! The wonderful properties of this plant are truly a gift. The rich amount of polyphenols help decrease inflammation, while the oxygen radical absorption capacity of this berry helps prevent disease. The berry is loaded with antioxidants has been shown to have the following benefits (1):
Cardioprotective—yes your heart!
Renoprotective—your kidneys!
Hepatoprotectives– the liver!
Neuroprotective —the nerve cells!
The impressive benefits go on and on…..I am thankful it assisted my red-light therapy belt to improve a potentially serious shoulder injury in 5 days. I went from not being able to raise my right arm to touch my ear to full mobility. I did some light stretches, drank plenty of water, and rested the arm, too. Moreover, the pain relief I felt in just two days was even more impressive.
I’m sure you can find a reputable brand near you to use for this recipe! Here is what I chose “Earthly Choice, Great Day Acai Powder”:
I exalt you, O Lord, for your amazing provision!
Be exalted, O Lord, in your strength! We will sing and praise your power.
Laurindo LF, Barbalho SM, Araújo AC, Guiguer EL, Mondal A, Bachtel G, Bishayee A. Açaí (Euterpe oleracea Mart.) in Health and Disease: A Critical Review. Nutrients. 2023 Feb 16;15(4):989. doi: 10.3390/nu15040989. PMID: 36839349; PMCID: PMC9965320.
