This category focuses on all the areas in which we take care of our physical bodies: eating, working out, establishing a morning and evening routine, self-care, meditation, yoga, dancing, etc. We all need to encompass wellness as part of our empowered new chapter of life. However, it will look different for each and every one of us.
A few days ago, I decided to make my daughter some quinoa burgers, and she said that they came out pretty good. I have made quinoa bites before, so I was thinking that quinoa burgers shouldn’t be too much of a difference. I didn’t get a chance to taste them, but I know one thing: the smell that was permeating throughout the house made me want to eat them. I decided to let her enjoy these all on her own.
Activity: Making Quinoa Burgers for Dinner
Total Prepping and Cooking Time: 35 minutes
Ingredients:
(1/2) cup of rice
(1/2) cup of quinoa
(3) tablespoons of flaxseed meal mixed with 4.5 tablespoons of water
(1) can of spinach
(3) tablespoons of nutritional yeast
(1/4) cup of grapeseed and sunflower oil, or whatever oil you have
(1/2) cup of vegan cheese
Directions:
Prepare two cookie sheets by greasing them with the grapeseed oil using a paper towel or optional, using parchment paper. (I ran out, so there was no option.)
Boil the rice for twenty minutes.
Boil the quinoa for twenty minutes.
Saute the spinach with grapeseed oil blend.
Mix the rice, quinoa, and spinach in a bowl.
Fold in the flaxseed mix, cheese, and nutritional yeast and stir.
Create patties with your hands.
Bake at 350 degrees for 22 minutes.
Enjoy!
Know therefore that the Lord your God is God, the faithful God who keeps covenant and steadfast love with those who love him and keep his commandments, to a thousand generations,
Most people who know me have figured out the fact that I don’t bake a lot. However, it is something that I have wanted to learn how to get better at, and lately, I am becoming a little bit more courageous about this new adventure. I usually leave the baking up to my daughter, who can whip up something in a minute. Yesterday’s adventure was oatmeal chocolate chip cookies.
I was pleased with the result, and I had to force myself to stop after cookie number three. The flaxseed meal makes these cookies really moist on the inside. The bonus to making these cookies is that I had everything at home already.
Activity: Baking Oatmeal Chocolate Delights
Total Prepping and Cooking Time: 45 minutes
Ingredients:
(1 1/2) cups of oatmeal
(1/4) cup of semi-sweet organic chocolate chips
(2) tablespoons of flaxseed meal mixed with 3 tablespoons of water
(1 1/2) cups of flour
(1/4) cup of brown sugar
(2) teaspoons of vanilla extract
(1/4) cup of coconut oil
(1/4) cup of grapeseed and sunflower oil blend
(1/4) cup of sunflower seeds
(1) teaspoon of baking soda
(1/4) cup of vegan milk (soy, almond, etc.)
(1/4) cup of cinnamon
Directions:
Prepare two cookie sheets by greasing them with the grapeseed oil using a paper towel or optional, using parchment paper. (I ran out, so there was no option.)
Whisk together the flour, oatmeal, cinnamon, sunflower seeds, and baking soda in a bowl.
Mix together the brown sugar, vanilla extract, coconut oil, and vegan milk in another bowl.
Pour the brown sugar mixture into the dry mixture.
Add the grapeseed blend and stir.
Fold in the chocolate chips.
Use a small cookie scoop to place the dough on the cookie sheets.
Bake at 350 degrees for 22 minutes.
Enjoy!
How beautiful on the mountains are the feet of those who bring good news, who proclaim peace, who bring good tidings, who proclaim salvation, who say to Zion, “Your God reigns!” –Isaiah 52:7
My friend and I were out yesterday, and she started talking about how much she had a sweet tooth. Sweets sounded appealing to me. However, I know that I have to be careful with sweets, and that my best bet is to create something at home. That way, I can control how much sugar, honey, and salt is used. When I got home, I started thinking about an apple crisp that I made about a month and a half ago. I looked into the cabinets to see what I had, and I decided that I would make what I decided to call “Pear Crumble”. This baked good that only requires minimal prep time, takes about 45 to 50 minutes in the oven. As hoped, it hit the spot. There’s nothing worse than having your mouth set for something, and it doesn’t come out as expected, so that was a nice blessing. This crumble would serve as a nice topping for vanilla ice cream.
Activity: Baking Pear Crumble for Dessert
Total Prepping and Cooking Time: 70 minutes
Ingredients:
(2) cans of pears – $2.00
(1) .75 oz of cinnamon – $1.00
(1) box of oatmeal – $1.80
(1) pack of flour – $1.50
(1) bag of light brown sugar – $1.80
(1) jar of honey – $1.70
(1) container of butter or bottle of olive oil or vegan butter – $3.69
Total Cost: $ 13.49
Cost per day for two days: $6.75
Estimated Duration of Food: 1 day for a family of 4-6, 2 days for a family of 1-3
Directions:
Pour the pears into a small casserole pan.
Whisk one cup of flour, 3/4 cup of oatmeal, 1/4 cup of brown sugar, and 2 teaspoons of cinnamon in a bowl.
Pour 1/4 cup of oil into the bowl and whisk.
Pour these ingredients on top of the pears and drizzle with honey on top.
Bake at 350 degrees for 45-55 minutes.
Enjoy!
Make a joyful noise unto the Lord, all ye lands.
2 Serve the Lord with gladness: come before his presence with singing.
3 Know ye that the Lord he is God: it is he that hath made us, and not we ourselves; we are his people, and the sheep of his pasture.
4 Enter into his gates with thanksgiving, and into his courts with praise: be thankful unto him, and bless his name.
5 For the Lord is good; his mercy is everlasting; and his truth endureth to all generations.
A few days ago, I decided to make two of what I call a breakfast bread casserole. Sometimes I get in the mood of mixing different ingredients together to see how they come out, based upon several other meals that I cooked that were similar. This one turned out even better than I thought. I love the challenge of tweaking recipes to accommodate my daughter, who is vegan. What I realized is that there was not a whole lot of substitutions to make for this recipe. Instead of buying vegan and non-vegan bread, you can just use vegan bread, and call it a day. The meat and cheese are major substitutes of course. The only other substitute is using one tablespoon of flaxseed meal, mixed with two and half tablespoons of water in a bowl, per egg requirement. This is also a great substitute for baking, and if you are like me, and you have to watch the cholesterol for health reasons. Have a blessed week in the Lord! Happy cooking!
Activity: Cooking Two Bread Casseroles for Breakfast
Total Prepping and Cooking Time: 90 minutes
Ingredients:
(1) loaf of bread – $3.99
(1) pack of Fieldcrest vegan sausages – $4.99
(1) .75 oz of parsley flakes – $1.00
(1) .75 oz of onion powder – $1.00
(1) .75 oz of chili powder – $1.00
(1) .75 oz of oregano – $1.00
(1) pack of Pepperjack vegan cheese – $3.49
(1) pack of cheddar cheese – $1.88
(1) 16 oz. pack of ground turkey – $2.00
(1) carton of eggs – $0.88
(2) 13.5 oz can of cut spinach – $.75
(1) container of butter or bottle of olive oil or vegan butter – $3.69
(6) plum tomatoes -$2.00
(1) small bag of flax seed meal – $3.69
(1) non-dairy milk – $2.59
Total Cost for Breakfast Bread Casserole: $ 33.95
Cost per day for two days: $16.98
Cost per day for three days: $11.32
Estimated Duration of Food: 2-3 days for a family of 4-6, 5-6 days for a family of 1-3
Directions:
Place two casserole dishes on the table.
Put butter or oil into two separate skillets, and then place the meat inside both of them with the seasoning.
Cut up six tomatoes.
Drain the two cans of spinach.
Pour oil or butter into a third pan, placing the spinach and tomatoes inside afterwards.
Take eight slices of bread, and cut them into cubes.
Grab two medium-sized to large bowls, placing three cups of non-dairy vegan milk into both.
Place three eggs into one bowl, and three flaxseed mixtures into the other bowl. (Use one tablespoon of flaxseed meal and two and a half tablespoons of water and mix for each egg requirement.)
Use the meat as the first layer, spinach and tomato as the second layer, and sprinkle cheese on top.
Place the cubes of bread into both casserole pans.
Place another layer of cheese on top.
Pour the milk mixture into both casserole pans.
Place another layer of cheese on top.
Enjoy!
I will bless the Lord at all times: his praise shall continually be in my mouth.
2 My soul shall make her boast in the Lord: the humble shall hear thereof, and be glad.
3 O magnify the Lord with me, and let us exalt his name together.
4 I sought the Lord, and he heard me, and delivered me from all my fears.
5 They looked unto him, and were lightened: and their faces were not ashamed.
6 This poor man cried, and the Lord heard him, and saved him out of all his troubles.
7 The angel of the Lord encampeth round about them that fear him, and delivereth them.
8 O taste and see that the Lord is good: blessed is the man that trusteth in him.
Just in case you haven’t figured it out by now, I love me some pasta. I decided to call this mixture “pasta goulash” because I took a mixture of some of everything that I had left in the fridge before it came time to go grocery shopping again, and made a meal out of it. The funny thing about it is that it actually came out pretty good, and I could taste the spices on each of the main ingredients separately. I hope that this recipe inspires you to make your own goulash of a meal. Enjoy! Have a blessed rest of your weekend.
Activity: Cooking Pasta Goulash for Dinner
Total Prepping and Cooking Time: 60 minutes
Ingredients:
(1) box of spaghetti – $.50
(1) jar of balsamic vinegar – $3.69
(1) .75 oz of parsley flakes – $1.00
(1) .75 oz of onion powder – $1.00
(1) .75 oz of chili powder – $1.00
(3) ears of corn – $1.00
(1) 13.5 oz can of cut spinach – $.75
(1) container of butter or bottle of olive oil or vegan butter – $3.69
(1) bag of mini red and golden yellow potatoes -$2.00
(1) bag of cello carrots – $.50
Total Cost: $ 18.82
Cost for two days: $9.41
Cost for three days: $6.27
Estimated Duration of Food: 2 days for a family of 4-6, 3 days for a family of 1-3
Directions:
Cut up 1/3 of the bag of gold and red mini potatoes into 4 wedges each.
Pour oil or butter over the potatoes, and sprinkle them with chili powder and parsley flakes.
Place them in the oven for about 40 minutes, or until nice and crisp.
Boil a pot of water, and then add spaghetti and oil to the boiling water.
Drain the can of spinach using a colander to remove excess liquid.
Cut the corn off the stalks, and place them into an oiled skillet.
Cut the cello carrots into spirals using a potato peeler or knife.
Place the carrots and spinach into the skillet with the corn, and sprinkle them with parsley flakes.
Drain the excess liquid off the pasta using the lid of the pot, colander, or strainer.
Place the potato wedges and all of the sauteed vegetables into the pot of spaghetti, adding oil and balsamic vinegar to the pot.
Enjoy!
The Lord is my shepherd; I shall not want. 2 He makes me to lie down in green pastures; He leads me beside the still waters. 3 He restores my soul; He leads me in the paths of righteousness For His name’s sake.
I absolutely love turkey burgers and french fries with ketchup. For the last couple of months, it seems as though I have experimenting with all different kinds of ingredients for turkey burgers. I have finally decided that this recipe is the one that I like best. My teenage daughter says that she thinks that I just get a kick out of mixing things together. That is probably true. One thing that I noticed about this recipe is that if you add a little bit more water than what is required for the flaxseed mixture, then the burgers turn out really moist. Even more important than the recipe, is engaging and enjoying family and friends. This is one meal where everyone can get involved in the process.
Activity: Making Turkey Burgers and Potato Wedges with Tomatillo Sauce for Dinner
Total Prepping and Cooking Time: 60 minutes
Ingredients:
(1) 18 oz. container of oatmeal – $2.00
(2) 16 oz. packs of ground turkey – $5.99
four tablespoons of nutritional yeast (4.0 oz of nutritional yeast is $2.50 at Whole Foods)
4 tablespoons flaxseed meal – $3.79 for 16 oz. bag
1 container of oregano – $1.00
1 container of cumin – $1.00
1 container of parsley flakes – $1.00
1 container of onion powder – $1.00
1 container of chili powder – $1.00
(1) container of regular butter , vegan butter, or olive oil (for potatoes and frying the burgers) – $3.80
(1) bag of potatoes – $1.99
2 lbs. of tomatillos – $1.50
1 bunch of cilantro – $.50
1 jar of minced garlic – $1.90
2 packs of cheese – $5.00
2 lbs. of tomatoes – $1.99
2 loaves of bread – $3.50
Total Cost: $ 39.46
Cost per day: $9.87, family of three
Cost per day: $19.73, family of six
Estimated Duration of Food: 2 days for a family of 6, 4 days for a family of 3
Directions:
Preheat the oven at 425 degrees.
Rinse and cut up about 6 potatoes into wedges, placing them in a bowl, and covering them with olive oil or butter, taking a wooden spoon, and turning them to make sure they are completely covered.
Sprinkle oregano and chili powder all over them, and toss with wooden spoon again.
While the potatoes are in the oven, cut up two pounds of tomatillos into wedges.
Pour olive oil on them, and place them into the oven, setting the timer for twenty-five minutes.
Place the following into bowls:
cumin
onion powder
chili powder
parsley
1/2 cup of cheese
1/2 cup of oatmeal
4 tablespoons of nutritional yeast
2 lbs. of ground turkey
4 tablespoons of flaxseed meal mixed with 10 tablespoons of water – equivalent to four eggs
Dump the cumin, onion powder, chili powder and parsley on top of the ground turkey meat.
Add the oatmeal, nutritional yeast, and flaxseed meal mix.
Fold in the cheese and make the patties.
Pour oil into the skillet, and place the six patties in the skillet.
While the burgers are going, you can place the tomatillos, a bunch of cut-up cilantro, minced garlic, and olive oil into a blender or food processor to make the tomatillo sauce.
Toast the bread or buns.
Cut up the tomatoes.
Take the potato wedges out of the oven.
Once the turkey burgers are ready, place shredded cheese on top first, and then the tomatillo sauce on top second.
Place tomatoes on top.
Fellowship and enjoy!
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Look at the birds. They don’t plant or harvest or store food in barns, for your heavenly Father feeds them. And aren’t you far more valuable to him than they are?
I find that there’s nothing as comforting than something warm and soothing in your stomach in the morning. For me, a bowl of oatmeal seems to do the trick every time. This recipe is just what you need to get the day going. Ideas for variety for this oatmeal bowl would be switching out the pumpkin seeds for sunflower or other seeds, trying goji berries, golden raisins, and other fruit. On some days, switching out the oatmeal for grits, polenta, or malt-o-meal might interest you as well. Brazil nuts can be swapped with walnuts, pecans, almonds, cashews, etc.
The thing that I like is that you don’t need to use a lot of the ingredients to get in all of your nutrition. Just the quinoa alone gives you a great protein boost. Plus, I love the colors that are in this bowl. Yes, I do like the aesthetic appeal of things. Just as a tip, quinoa, oatmeal, coconut, and chia seeds are inexpensive when you buy them by the bulk, or you can go to places like Whole Foods to scoop them in your storage containers or bags. I just recently learned this secret.
For example, I measured out about $1.30 worth of chia seeds, and it’s been almost three weeks since I bought them, and I still have some left over. I have found out that every store has certain things that they sell that are inexpensive compared to others. The sacrifice is the time and energy involved in finding out what items are cheapest in what stores. If your valley is financial like mine, it is worth the adventure and planning. Happy eating!
Activity: Making an Oatmeal Bowl
Oatmeal Bowl
Total Prepping and Cooking Time: 20 minutes
Ingredients:
(8) 42 oz. containers of oatmeal – $24.00
scoops of coconut flakes – $3.00
scoops of chia seeds – $3.00
(1) bag of pumpkin seeds or sunflower seeds – $8.00
(5) lbs of quinoa – $16.00
(1) 24 oz. container of honey – $2.20
(1) container of regular butter or vegan butter (I like Earth Balance.) – $3.80
(6) cartons of milk – $15.00
(1) pound of brazil nuts – $16.00 (excellent source of selenium)
(2) cartons of raisins – $6.00
Total Cost: $ 97.00
Cost for one day: $3.23
Estimated Duration of Food: 1 month for a family of 4 to 6, 2 months or longer for a family of 1 to 3
Directions:
Boil two pots of water, one having just water in it, and the other, along with quinoa.
While the water is boiling, place the following in small, clear glass bowls, or whatever bowls that you have:
coconut flakes
pumpkin seeds
chia seeds
raisins
brazil nuts
honey
butter
milk
Chop up about three brazil nuts, placing them back into the bowl when finished.
Add the oatmeal to the boiling water.
After quinoa is done, you can drain off excess liquid with a strainer, and place it into a clear bowl.
When oatmeal is ready, add butter and milk.
Pass out the bowls and everyone can add their own toppings.
Enjoy!
I have been young, and now am old, yet I have not seen the righteous forsaken or his children begging for bread. He is ever lending generously, and his children become a blessing.
Here at Valley of Grace, our main goal is to instill hope while you are in your valley, whatever that may be, and lead the way with ideas for living simple, functional, and grace-filled lives. That includes healthy, inexpensive recipes that will save you time and money. I cooked the following recipe of penne pasta with spinach the other night, and my daughter and I enjoyed it. As of lately, I have decided to make everything from a vegan base, since my daughter is vegan, and then, if we need extra protein for my son and I, I can always add ground turkey or chicken. This also helps to save money. However, for this recipe, I didn’t make any on the side protein additions. I hope that you will enjoy! Blessings!
Activity: Cooking Penne Pasta with Spinach and Mushrooms for Dinner
Total Prepping and Cooking Time: 40 minutes
Ingredients:
1 box of penne pasta – $1.00
(2) 15 oz. cans of low sodium pasta sauce – $3.00
(1) .75 oz of parsley flakes – $1.00
(1) .75 oz of onion powder – $1.00
(1) .75 oz of oregano – $1.00
(1) 8 oz. of mushrooms – $2.20
(1) 13.5 oz can of cut spinach – $.80
1 container of butter or bottle of olive oil or vegan butter – $3.69
Total Cost: $ 13.69
Cost for two days: $6.85
Cost for four days: $3.42
Estimated Duration of Food: 2 days for a family of 4-6, 4 or more days for a family of 1-3
Directions:
Boil the water for the pasta in a big pot or saucepan, along with one tablespoon of butter or olive oil so that the pasta doesn’t stick.
While the water is boiling, you can drain the can of spinach and add the spinach to a nonstick pan with olive oil or butter. If you like minced garlic, you can also add this to the spinach.
Heat up the spinach for about ten to twelve minutes.
Add the pasta to the boiling water, and after about 15 minutes to 18 minutes, the pasta will be ready.
Drain the pasta, and then add the two cans of pasta sauce, along with all of the spices above, and two tablespoons of olive oil or butter.
Rinse the mushrooms and place them in a skillet, or whatever pan you have, along with butter.
Cook the mushrooms for about 12 to 15 minutes, and then add the mushrooms and spinach to the pan of pasta.
Stir and eat!
Happy is he that hath the God of Jacob for his help, whose hope is in the Lord his God:
Which made heaven, and earth, the sea, and all that therein is: which keepeth truth for ever:
Which executeth judgment for the oppressed: which giveth food to the hungry. The Lord looseth the prisoners:
The Lord openeth the eyes of the blind: the Lord raiseth them that are bowed down: the Lord loveth the righteous:
The Lord preserveth the strangers; he relieveth the fatherless and widow: but the way of the wicked he turneth upside down.
The Lord shall reign for ever, even thy God, O Zion, unto all generations. Praise ye the Lord.
Psalms 146: 5-10, KJV
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