5 Simple Meals That Quiet the Mind and Nourish the Soul.

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🥣 1. Coconut Oatmeal Calm Bowl

Category: Breakfast | Serves: 2
Prep Time: 5 minutes | Cook Time: 7 minutes

🧾 Ingredients

• 1 cup rolled oats
• 1 ½ cups coconut milk
• 1 tbsp honey or maple syrup
• 1 tsp cinnamon
• 1 sliced banana
• 2 tbsp chopped nuts or seeds

👩🏽‍🍳 Instructions

1. In a saucepan, bring coconut milk to a gentle simmer.
2. Stir in oats and cook until creamy (5–7 minutes).
3. Mix in honey and cinnamon.
4. Serve warm with banana slices and nuts.

Faithful Thought:

🌸 A calm start brings a calm day. Just like oats take time to soften, so do our hearts when we let peace simmer.

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🥗 2. Avocado & Tuna Energy Salad

Category: Lunch | Serves: 1–2
Prep Time: 10 minutes | Cook Time: 0 minutes

🧾 Ingredients

• 1 ripe avocado
• 1 can tuna (in water or oil)
• 1 cup spinach or mixed greens
• 1 tbsp olive oil
• ½ lemon, squeezed
• Salt, pepper, chili flakes (optional)

👩🏽‍🍳 Instructions

1. Mash avocado in a bowl.
2. Add tuna and mix gently.
3. Toss with greens, olive oil, and lemon juice.
4. Season and serve chilled.

Faithful Thought:

🥑 Healthy fuel leads to healthy focus. Feed your mind peace the same way you feed your body nutrients.

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🍲 3. One-Pot Chicken & Veggie Comfort Bowl

Category: Dinner | Serves: 2–3
Prep Time: 10 minutes | Cook Time: 25 minutes

🧾 Ingredients

• 1 chicken breast, diced
• 1 cup brown rice
• 2 cups chicken broth
• 2 cups mixed vegetables (carrots, peas, broccoli)
• 1 tbsp olive oil
• 2 cloves garlic, minced
• ½ tsp thyme
• Salt & pepper to taste

👩🏽‍🍳 Instructions

1. Heat olive oil in a pot and sauté garlic until fragrant.
2. Add chicken and cook until golden.
3. Pour in rice, broth, and vegetables.
4. Cover and simmer 20–25 minutes until rice is tender.

Faithful Thought:

🍲 Peace doesn’t always come fast but like a one-pot meal, it’s worth waiting for when all the ingredients come together in time.

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🧘🏽‍♀️ 4. Honey-Ginger Tea Smoothie

Category: Beverage / Snack | Serves: 1–2
Prep Time: 5 minutes | Cook Time: 0 minutes

🧾 Ingredients

• 1 cup cooled brewed ginger tea
• 1 banana
• ½ cup yogurt (Greek or plain)
• 1 tbsp honey
• 1 tsp turmeric (optional)

👩🏽‍🍳 Instructions

1. Combine all ingredients in a blender.
2. Blend until smooth and creamy.
3. Chill before serving.

Faithful Thought:

🍯 A gentle sip, a deep breath, a quiet prayer healing often happens in the small pauses we make for peace.

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🍠 5. Sweet Potato Power Bowl

Category: Dinner / Soul Food | Serves: 2
Prep Time: 10 minutes | Cook Time: 20 minutes

🧾 Ingredients

• 1 medium sweet potato, peeled & cubed
• ½ can black beans (rinsed)
• ½ cup corn
• 1 tbsp olive oil
• ½ tsp paprika
• ½ tsp garlic powder
• Salt to taste
• Juice of ½ lime

👩🏽‍🍳 Instructions

1. Preheat oven to 400°F (200°C).
2. Toss sweet potato with oil and seasoning.
3. Roast 20 minutes until golden.
4. Mix in beans and corn; toss well.
5. Finish with lime juice before serving.

Faithful Thought:

🍠 Sometimes we need to go through a little heat before our full flavor shines through. Trust your process.

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Closing Reflection

Each meal is a gentle reminder that nourishment is both physical and spiritual.
Take time to prepare your food with love, eat with gratitude, and listen for peace in the process.

🕊️ Let food be your comfort and your calm a reflection of the goodness God placed in every season.