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I love all things potato; I really do and sweet potatoes are no exception. So, if you are looking for a quick and easy meal option look no further. This can be great for those nights you don’t feel like cooking, but you need some good nourishing food that will support you and your hormones.

Why This Recipe Supports Menopause

During menopause, your body is asking for more nourishment, not restriction.

This recipe is designed to:

• Support hormone balance with phytoestrogen-rich foods
• Stabilize blood sugar (goodbye energy crashes!)
• Reduce inflammation
• Support gut health (which directly impacts hormones)

It’s warm, grounding, and deeply satisfying—exactly what many women crave during this season of life.

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🥔 Hormone-Loving Stuffed Sweet Potatoes

🛒 Ingredients (Serves 2–3)

• 2 large sweet potatoes
• 1 cup cooked quinoa
• 1 cup black beans (rinsed & drained)
• 1/2 avocado, sliced
• 1 cup sautéed spinach or kale
• 1 tbsp olive oil
• 1/2 tsp cumin
• 1/2 tsp smoked paprika
• Sea salt + pepper to taste
• Optional: plain Greek yogurt or dairy-free yogurt
• Optional: cilantro, pumpkin seeds or hemp seeds

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👩‍🍳 Directions

1. Roast the sweet potatoes
   • Preheat oven to 400°F
   • Pierce potatoes and bake for 40–50 minutes until soft
   • Or if you are short on time, use your microwave and cook it per your microwaves directions for baked potatos
2. Prepare the filling
   • In a pan, heat olive oil
   • Add black beans, cumin, paprika, salt, and pepper
   • Warm through for 5–7 minutes
   • In a separate bowl, combine cooked quinoa and sweet potato (make sure you slice the cooked potato in half then scoop out the meat of the sweet potato, think twice baked potato)
3. Add your greens
   • Lightly sauté spinach or kale until just wilted
4. Assemble
   • Add sweet potato quinoa mixture to the halved potato skins
   • Add bean mixture
   • Top with greens, avocado, yogurt, and seeds

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🌸 Why These Ingredients Matter

• Sweet Potatoes → Rich in fiber + slow carbs for hormone stability
• Quinoa → Complete protein for muscle + metabolism support
• Black Beans → Gut-friendly + help with estrogen metabolism
• Leafy Greens → Magnesium for sleep, mood, and stress
• Healthy Fats (Avocado, Seeds) → Support hormone production

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💛 Gentle Wellness Tip

Menopause isn’t a time to eat less—it’s a time to eat smarter and more intentionally.

Try pairing this meal with:

• A short walk after eating
• Deep breathing before meals
• Slowing down while you eat (this supports digestion + hormones)

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🌿 Make It Your Own

• Add roasted veggies (zucchini, bell peppers)
• Swap quinoa for lentils
• Add a drizzle of tahini or lemon dressing
• Spice it up with your favorite hot sauce
• Swap out black beans for a chickpea curry inspired baked sweet potato with a little baked kale chips.

A Cozy Twist on Classic Stuffed Peppers (Vegetarian + Nutrient-Packed)

I love stuffed peppers. They’re one of those classic comfort dishes that never go out of style. And even as a vegetarian, I’ve always enjoyed how hearty and satisfying they can be.

That said… even the best classics can start to feel a little tired when they’re made the same way over and over again.

So on a cold night when I was craving that familiar, cozy dish, I decided to shake things up—just a little. You know how much I love putting my own twist on recipes, and this was one of those moments.

The result? A warm, flavorful, veggie-packed meal that feels comforting and nourishing—perfect for chilly days when your body wants something grounding.

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Why This Version Is a Nutritional Win

Not only is this dish delicious, but the nutrition is seriously impressive:

• Orzo instead of rice adds a lighter texture while still providing satisfying carbohydrates for energy.
• Green bell peppers are loaded with vitamin C, which supports immune health—especially important during colder months.
• Green chilis (like jalapeño and Anaheim) bring gentle heat and contain antioxidants that support metabolism.
• Black beans provide plant-based protein, fiber, iron, and magnesium—helping keep you full and balanced.
• Tomatoes add lycopene, an antioxidant known for supporting heart health and reducing inflammation.

This meal is a great example of how comfort food can still support your body from the inside out.

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Ingredients

• 1 cup cooked orzo
• 4 green bell peppers, washed, tops removed and saved (seeds removed to create a “bowl”)
• 1 small white onion, diced
• 4–5 cloves garlic, diced
• Your choice of green chilis (I used 1 jalapeño and 1 Anaheim), diced
• 1 can stewed tomatoes
• 1 can tomato sauce
• 1 can black beans, rinsed and drained
• ½ cup water
• Salt, pepper, onion powder, and garlic powder to taste

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Instructions

1. Preheat your oven to 350°F.
2. In a large pot over medium-high heat, add the diced onion, garlic, green chilis, and the reserved tops of the green bell peppers.
3. Sauté until fragrant and the onions are nearly translucent.
4. Add the can of stewed tomatoes, half of the tomato sauce, black beans, and seasonings. Stir well.
5. Lower the heat and let the mixture simmer for about 10 minutes to allow the flavors to come together.
6. Remove from heat and gently stir in the cooked orzo until evenly combined.
7. Fill each green bell pepper with the orzo mixture and place them upright in a baking dish.
8. Spoon the remaining tomato sauce over the tops of the peppers.
9. Add ½ cup of water to the bottom of the pan to keep everything moist.
10. Cover with a lid or foil and bake for about 45 minutes, until the peppers are tender and everything is bubbling and cozy.

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(For those like me who are going through that wonderful change or experiencing extra stress check this amazing health benefits this dish offers you.)

How This Dish Supports Your Body During Menopause & Stress

During menopause—and even during high-stress seasons of life—our bodies need more than just calories. We need steady energy, blood sugar support, minerals, and anti-inflammatory foods that help calm the nervous system.

This stuffed pepper dish checks all of those boxes.

• Plant-based protein and fiber from black beans help stabilize blood sugar, which is key for reducing energy crashes, irritability, and stress-related cravings.
• Complex carbohydrates from orzo provide gentle, sustained energy—supporting cortisol balance instead of spiking it.
• Magnesium-rich ingredients (like beans and tomatoes) help support muscle relaxation, sleep quality, and nervous system health—areas often affected during menopause.
• Vitamin C from green bell peppers supports adrenal health and immune function, both of which can become depleted during chronic stress.
• Warm, cooked foods are easier to digest and naturally calming for the body, making this meal especially supportive when hormones feel out of sync.

When estrogen begins to fluctuate, inflammation and stress sensitivity can increase. Meals like this—warm, balanced, and nutrient-dense—help signal safety to the body, supporting both hormone balance and emotional well-being.

Sometimes nourishment isn’t about eating less or cutting more—it’s about choosing foods that ground, comfort, and truly sustain you.

Final Thoughts

This dish is comforting, nourishing, and endlessly customizable. You can add cheese, fresh herbs, or even swap the beans depending on what you have on hand—but this version has quickly become one of my favorites.

Warm, simple, and full of goodness—exactly what we need on cold days 💚

 

Yes, fall is upon us, and with it come those cozy, rainy days. I am so thankful for the cooler weather, the crisp scent in the air, and the soft patter of raindrops outside my window. I love looking out at the brilliant fall foliage set against the backdrop of soft gray skies—the earth’s final colorful celebration before winter. There’s something magical about this season, when nature seems to pause for a moment of reflection, and the world slows down just a little.

When I’m home with a quiet evening ahead, there’s nothing I love more than taking the time to relax, savor the moment, and indulge in a little comfort food. And on nights like these, nothing fits my dinner menu better than a warm bowl of butternut squash soup paired with buttery, golden croissants. It’s the perfect combination of creamy, savory, and subtly sweet—a hug in a bowl.

Butternut squash isn’t just delicious—it’s packed with nutrients. It’s rich in vitamin A, which supports eye health and immune function, and vitamin C, which gives your immune system a boost this time of year. It also contains minerals like magnesium and potassium, plus fiber and antioxidants. Truly, this humble squash is a nutritional powerhouse.

If you don’t already have a favorite recipe, here’s an easy way to make butternut squash soup:

Ingredients:

• 8 cups cubed butternut squash (frozen is a great time- and money-saver)

• 1 onion, roughly chopped

• 1 sprig each of thyme and rosemary

• 3 ½ cups vegetable broth

• ½ cup half-and-half (or almond/coconut milk for a dairy-free option)

• Olive oil

• Salt and pepper, to taste

Instructions:

1. Preheat your oven to 400°F.

2. Spread the squash (if frozen, use it directly on a baking sheet) and drizzle with olive oil. Add the onion, thyme, rosemary, salt, and pepper. Roast for about 40 minutes, until the squash is tender and slightly caramelized.

3. Once roasted, combine the squash, onions, herbs, broth, and half-and-half in a food processor and blend until smooth. Adjust seasoning as needed.

4. Pour into a bowl, curl up with a cozy blanket, a good book, or your favorite show, and savor the warmth and comfort of this seasonal treat.

A Perfect Fall Side:
To complement your soup, try a fresh apple and walnut salad with a light maple vinaigrette. The crisp sweetness of the apples and the earthy crunch of walnuts pair beautifully with the creamy, savory soup. Another cozy option (and my favorite) is a warm, crusty bread or garlic crostini—perfect for dipping and soaking up every last drop of soup.

Tips for a Cozy Fall Night:

• Dim the lights or light a few candles to create a soft, warm ambiance.

• Put on your favorite fall playlist or the gentle sound of rain to set the mood.

• Brew a cup of herbal tea, cider, or a warm mug of cocoa to sip alongside your soup.

• Wrap yourself in a soft blanket and curl up with a book, journal, or a favorite movie.

• Take a moment to savor each bite, breathe deeply, and let yourself fully enjoy the simple pleasures of the season.

Fun Twist Ideas:

• Spice it up: Add a pinch of smoked paprika, nutmeg, or curry powder for a new flavor twist.

• Top it off: Garnish with roasted pumpkin seeds, a swirl of cream, or a sprinkle of crispy vegan bacon bits for added texture.

• Cheesy comfort: Melt a little Gruyère, Parmesan, or sharp cheddar on top.

• Sweet touch: Drizzle with maple syrup or honey for a subtle, autumnal sweetness.

The beauty of fall is in slowing down, embracing cozy moments, and letting small rituals—like a bowl of soup, the aroma of herbs roasting, or a warm drink—bring comfort and joy. So, as the leaves turn and the rain falls, take a deep breath, settle in, and make your own cozy little celebration of the season—with a delicious bowl of butternut squash soup to match.

 

The Admiral that commanded the raid that took down Bin Laden gave such a compelling speech at the College of Charleston in November. This one part “Make your bed if you want to change the world” just stuck out as such pearls of wisdom for me.

You see I have always been one of those people who took the make your bed before anything else to heart. That is the first thing I do after I get out of it, before anything else. My coffee, devotions, getting dressed always come after my bed.  As I fixed my sheets and comforter I took pleasure in making sure not a wrinkle stayed behind, my pillows fluffed perfectly, my mind thinking on the day and listening to my morning noises. I would have such a peace and satisfied feeling when the bed was done because I knew that when the day was done I would get to come home after all the chaos that might happen and it would be my happy place.

It might seem a little over the top my love of a nicely made bed and the calm it gives but when I heard the Admiral saw “Make your bed if you want to change the world” I thought I’m not the only nut alive and he’s a very smart man, He has such a point.

Some times I can get over whelmed if I think about all that I need to do. The list can go on and on but if I think about starting small, one step at a time. I don’t get so over whelmed by my the list. I have heard it’s the little things that add up but for me the light bulb went of when I heard that one part of his speech, and I think it when I wake up. It helps to keep me mindful and in the moment, to take each small task finish it then move on.

Keeping this mind-set makes all I do feel so much more joyful. I don’t mind the small things so much, it keeps me humble and gives me that spring in my step because the weight of worry isn’t on my shoulders, its given to God and I am blessed just doing a little at a time.

I will always have my list but with one small thing at a time I really can change my world and am so much happier for it.

Psalm 90:17 17

“May the favor of the LORD our God rest on us; establish the work of our hands for us yes, establish the work of our hands.”

 

My enjoyment of the pancake started early on. I love them in every form with all sorts of toppings. This said I also like trying to make every kind out there. So, the other week when I wanted a pancake but didn’t want to use an egg, I thought I would try a substitute in them, and this was the result. They were tasty and if you don’t go by looks, they are a great pancake.

Pancakes are a breakfast staple for many people, me included. There’s nothing quite like waking up to the smell of pancakes cooking in the kitchen. Growing up, I always loved them in every form and could eat more pancakes than most grown adults – whether it was topped with syrup, fruit, or even chocolate chips.

You may be skeptical on how you could make fluffy and tasty pancakes without using eggs, but there are so many ways you can substitute an egg:

Applesauce

Mashed Banana

Ground Flax or Chia seeds (one of my favorites)

Tofu

The list can go on but for this recipe, I chose flaxseed meal because it has a similar consistency to eggs when mixed with water and also adds some additional fiber and healthy fats to the pancakes.

To make these eggless pancakes, you will need:

-1 cup of all-purpose flour

-2 tablespoons of sugar

-2 teaspoons of baking powder

-1/4 teaspoon of salt

-1 cup of non-dairy milk (I used almond milk)

-1 tablespoon of melted coconut oil (or any other oil you prefer)

-1 tablespoon of flaxseed meal + 3 tablespoons of water (mixed together and let sit for 5 minutes)

-Sliced fruit or chocolate chips for topping (optional

In a bowl mix dry ingredients then add rest of ingredients stir together. I have found the better pancakes are the ones that are not over mixed. Pour desired amount onto hot pan or griddle. When pancake starts to bubble flip, finish cooking on other side. Place cooked pancake on plate top with your favorite toppings.

Todays find is a wonderful flour that is healthy for you and is so versatile. I found it when I was looking awhile back at all the products Younliving has. They are more than just a place for essential oils.

I found the following article that goes into great detail about this very old flour that perhaps you may want to make a comeback and use.

“You have heard of almond and rye flour, but did you know that the oldest form of wheat is called Einkorn and you can easily cook with it? Einkorn is a healthier, more natural choice that hasn’t been processed or modified. There is a lot of versatility when it comes to Einkorn Flour.
Einkorn’s natural genetic code and low gluten levels make it compatible for more sensitive stomachs compared to current versions of hybridized wheat. Because it is easier to digest, your body can absorb the nutrients in einkorn at higher levels.”

You may use this in all your favorite recipes for cooking or baking, from cookies, crepes to smoothies or on yogurt. You can find the flour or products made from this flour on my Youngliving website that I have provided below or please email me if you have questions.

https://www.myyl.com/gwynsch

 

This weeks great finds are a vegan friendly capsule that helps with digestion. This capsule has digestive enzymes with prebiotic  and probiotic.

I know this seems like an odd thing to share but this was brought up to me. A lot of people have problems with their digestive track. I went on a hunt and found these at Amazon for $19.95, to me this is a great deal and have found they help those that need the aid of these biological molecule, protein, these guys go to work to help break it down which in turn helps you feel better.

If you would like to check them out I have the link below.

https://www.amazon.com/gp/product/B071F436PV/ref=as_li_tl?ie=UTF8&tag=gwynsday1-20&camp=1789&creative=9325&linkCode=as2&creativeASIN=B071F436PV&linkId=406d4be1ec64176482d778d9937d7150