The Ultimate Breakfast Cookie

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.

Ultimate Breakfast Cookie

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 good land 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
  • 1/2 Cup Pumpkin Seeds
  • 1/2 Cup Walnuts
  • 1/2 Cup Chocolate Chips

  1. Preheat Oven to 350 degrees.

  2. In a medium bowl combine the oil, softened butter, egg, honey, and chia seeds apple sauce, and set aside.

  3. Combine the whole grain flour of your choice (spelt/oat, hard red/ sorghum, gluten free, etc.) with the salt, baking powder, cinnamon, and quinoa.

  4. Add the oil mixture to the dry ingredients and stir until well combined. Add the pumpkin seeds, walnuts, and chocolate chips.

  5. 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.



The NOT So Amazing, But Good… Sugar Free Brownies

I know, you just want to click to see what is NOT so amazing, right? LOL, I found a sugar free banana brownie recipe on YouTube and wanted to try it, my way.

The original recipe calls for 3 bananas ( I made the mistake of using green bananas, so make sure yours are very ripe for the added sweetness) 1/2 cup of cocoa powder, and 1/2 cup of peanut butter. If you want that recipe, go for it!

I wanted mine a little more exciting, and power packed with protein, omega 3, and fiber.

So, here you go! Remember cocoa has antioxidants like flavanols that are anti-inflammatory. Therefore, since there is no refined white sugar in these sugar free brownies, they will not cause you pain. That’s a win, for sure! It is also helpful for increasing nitric oxide in the body, a powerful vasodilator that has cardioprotective measures. (1)

Cocoa powder has also been shown to feed the good gut bacteria to stimulate an anti-inflammatory pathway!

Friend, what God puts in the garden is good! The plans he has for you and me are just as spectacular as the plans He had for Jeremiah, when we place our trust in Him!

For I know the plans I have for you, declares the Lord, plans for welfare and not for evil, to give you a future and a hope. 

Jeremiah 29:10-12 ESV – “For thus says the LORD: When seventy – Bible Gateway

Recipe for Sugar Free Brownies

sugar free brownies


The NOT So Amazing, But Good… Sugar Free Brownies

A simple sugar free brownie recipe adapted from a YouTube video

  • 3 Bananas
  • 1/2 Cup Organic Cocoa
  • 1/2 Cup Organic Natural Peanut Butter
  • 2 Tbsp. Hemp Seeds
  • 2 Tbsp. Chia Seeds
  • 1/2 Cup Walnuts
  • 1 Tbsp. Vanilla
  • 1 Tsp. Cinnamon
  • pinch Salt
  • 2 Tbsp. Dark Chocolate Chips

  1. Preheat oven to 350 degrees

  2. In a bowl mash the bananas with a fork. Add the cocoa powder, cinnamon, vanilla, and peanut butter. (At this point if you decide you want them sweeter, you can add 2 tablespoons of honey or maple syrup (or a 1/2 tsp liquid stevia).

  3. Place the batter in an 8×8 pan lined with parchment paper.

  4. Sprinkle the hemp seeds, chocolate chips, chia seeds and walnuts on the top and press down into the batter slightly.

  5. Place them in the oven and bake for 20 minutes. Cool then remove from pan and cut into squares. I store mine in the fridge!

    They are yummy!


I hope you like these sugar free brownies! They are so full of nutrients you and I can feel good about indulging a little! We owe a big thank you to the person who created the idea! You’ll find other brownie recipes on the garden blog!



Sugar Free Berry Crisp

A sugar free berry crisp is a great way to start the day!

Here is a simple and easy recipe for you to make if you are interested in enjoying your berry crisp without eating a lot of sugar.

Benefits of Berries

According to PubMed, studies show berries are plentiful in anthocyanins, vitamins, minerals, and fiber. Therefore, they are beneficial for the following conditions:

  • Cancer fighting antioxidants
  • Reduces inflammation
  • Oxidative Stress
  • Reduces Heart disease risks
  • Beneficial for low fat diets and fighting obesity
  • Antioxidants help fight neurodegenerative disorders.
  • Fighting Alzheimer’s

Enjoy the benefits of berries in your morning routine and throughout the day to improve blood vessels, and blood flow to all areas of the body. What God puts in the garden is good!

Devotion

Joseph was thirty years old when he entered the service of Pharaoh king of Egypt. And Joseph went out from the presence of Pharaoh and went through all the land of Egypt. During the seven plentiful years the earth produced abundantly, and he gathered up all the food of these seven years, which occurred in the land of Egypt, and put the food in the cities. He put in every city the food from the fields around it.

Genesis 41:46-48 ESV – Joseph was thirty years old when he – Bible Gateway

Joseph stored up the grain from the seven plentiful years as the earth produced abundant crops. You and I can benefit from the storing up in our plentiful years, too! When we are young, we have the opportunity to store up savings, train our children in the way they should go, and take care of our homes.

If we have faith and value, the wisdom of the bible we can store up treasures in heaven. I am grateful for every berry God provides and all wisdom in his Word. I hope you do too!

Enjoy this berry crisp today and get some of those antioxidants while you build up your cells!


Sugar Free Berry Crisp

  • 3 Cups Berries ( blueberry, blackberry, strawberry)
  • 3 Cups Oats
  • 2 tsp Cinnamon
  • 1 Cup Walnuts
  • 2 Eggs
  • 1/2 tsp salt
  • 2 tsp tapioca or corn starch

  1. Preheat oven to 375 degrees

  2. In a pie pan place the three cups of berries and add the corn starch or tapioca. You can use frozen or fresh berries, whatever you have on hand. Here you can add a tablespoon of maple syrup or honey to sweeten if you prefer.

  3. In a separate bowl, add the oats, walnuts cinnamon, and salt.

  4. Blend in the two eggs and coat all the oats (if you want… add another tablespoon of maple syrup or honey in this step, too)

  5. Cover the berries with the oat mixture and bake for 35-40 minutes or until bubbly. Remove and enjoy! I store mine in the fridge!


I look forward to sharing more recipes with you! Check out the garden for more ways to use berries! If you are looking for workshops, I have those too!