I’m really trying to get sourdough starter down, so I am not dependent on buying yeast for making bread. In the information age we live in there are so many voices and instruction to steer a person off course. It’s no wonder my first two sourdough starters failed. So, I’ve watched about four different Youtubers make their sourdough and I’ve settled on the one that makes the most sense. However, it requires wasting half the starter each day, so I had to come up with some sourdough starter waste ideas.

According to several reputable sources, sourdough bread is beneficial for feeding the good gut bacteria, decreasing thy phytic acid in the grain that competes with absorption of minerals, and it doesn’t spike blood sugar or insulin levels (1). A pretty impressive profile combined with the naturally occurring B vitamins, selenium, fiber, and protein found in whole grain bread.

Sourdough Starter Process

The first step in making my sourdough is to combine 1 cup of flour with 1 cup of water and mix well, the first day, while leaving it on the counter (lightly covered) at room temperature to ferment. The problem for me is a dark grey film spread over the top of the starter after 12 hours.

Not good.

I thought maybe I’ve had this fresh milled grain too long in the fridge and it’s bad, or my water is not as clean as I thought. So, I scraped all the grey stuff off and threw it away. Although the mixture didn’t’ smell bad, I decided to waste that completely and start with fresh milled grain, and twice filtered water.

The second day, you remove half the starter and add the same amount of flour and water, and repeat this process the third day, and twice a day the fourth and fifth day. So, what to do with the sourdough starter waste?

.

Below are the two recipes I decided to try with the sourdough starter waste…

Quiona, Peanut Butter & Whole Grain Pancakes

I take my sourdough starter waste and add 1/2 cup of quinoa, 2 tablespoons of peanut butter, a teaspoon of cinnamon and a pinch of salt. (I forgot to add an egg! But it didn’t need it after all). I grease my preheated cast iron skillet with a teaspoon of avocado oil or ghee and divide the batter into two small cakes. I lightly fry them on each side until golden brown. While they are cooking, I gather fresh or frozen strawberries and mangos and drizzle them with a teaspoon of maple syrup.

Once the pancakes are done, I top them with the fruit.

Sourdough Starter Waste Muffins

The second day I mix the sourdough starter waste with a half a cup of unsweetened almond milk and a cup of fresh milled whole grain flour to make muffins. My hubby’s favorite is below:

Peanut Butter & Chocolate Chip Muffins

Take the sourdough waste and flour as mentioned above (1/2 cup starter, 1/2 cup almond milk, 1 cup whole grain flour) and add 1 tsp baking powder, 1/2 cup honey, 1/4 cup of peanut butter, 1/2 cup 72% cacao chocolate chips, 1/4 teaspoon salt, and 1 egg. Mix well and pour into greased muffin pans. Bake at 375 for 18-20 minutes or until a toothpick comes out clean.

I made a similar recipe gluten free last week and you can find it here.

Since I’m new to this entire process, I’d love your input and ideas! Progress is good when you have a friend to help you along. Besides, scripture assures us we are better together!

Have a blessed day and continue to take advantage of what God puts in the garden, because it is so good!

References:

1. Sourdough Bread: Nutrients, Benefits, and Recipe (healthline.com)

“So, Moses summoned Bezalel, Oholiab, and every skilled person in whose heart the LORD had placed wisdom, everyone whose heart moved him, to come to the work and do it.” (Exodus 36:2)

When I ask myself if my heart is moved to do the work God has called me to do, I almost hesitate. I say almost, because some test long ago informed me, I am a direct controller. Yeah, I get that analysis. Raising two kids, managing a home, and nursing ill and dying people in a hospital setting tends to propel a mom into some form of order and control, just to survive.

So, the “almost” hesitation comes from questions that arise when changing complete direction in that path. Life and career were steady, set, and comfortable until an unsettled yearning began to take place.

It may be the same for you in a relationship, career, or health challenge. Your heart may be moved to do the work, but the action required is foreign to anything you’ve ever done before!

Take for example my friend, Halina. She is an avid baker and energetic woman who makes the most amazing perogies you ever put in your mouth. She also has Hashimoto’s thyroiditis, an autoimmune condition that is wrecking her body with inflammation and hormone imbalances. She’s discovered her body cannot tolerate gluten and she is taking measures to remove the substance from her diet.

It’s hard. Cheating here and there, while indulging in bread led to severe inflammation in her hip. Her heart and her body are now moved to do the work necessary to remove this suffering and restore her health.

Moreover, her tent (body) housing the Holy Spirit has much more work to do for God’s kingdom. I think about the picture of our tents often as compared to the first place of worship built for the Lord God. The tabernacle (tent) built in the wilderness required hearts offering something to God bigger than their own desires.

^” Do you not know that you are God’s temple and that God’s Spirit dwells in you?  If anyone destroys God’s temple, God will destroy him. For God’s temple is holy, and you are that temple.”

1 Corinthians 3:16-17 ESV – Do you not know that you are God’s – Bible Gateway

Today however, the most precious things we have to offer God is the temple of our bodies. In order to do His work, we offer our minds in seeking him daily, and prepare our hearts for opportunities to share Him with others. The gifts we came into this world with are and the exact things we are leaving with. I think that is why when we obey God, we store up treasures in heaven.

The tangible things we assign value to are disposable and meaningless spiritually. However, they are necessary to carry out the function of the meeting place, like Israel’s offerings were for the tabernacle in the wilderness.

The scriptures create a picture of freed slaves with absolutely nothing to their name giving their newly plundered gold, jewels, precious stones, and fine linens over in order to worship God.

“So, the Israelites brought a freewill offering to the LORD, all the men and women whose hearts prompted them to bring something for all the work that the Lord, through Moses, had commanded to be done.” (Exodus 35:29)

Morning after morning the people continued to bring their freewill offerings. There were more than enough materials present to do the work and Moses stopped the people from bringing more! The principle here is not the more you give the more you receive. But the more your heart is moved to give your best, the more overflow is present and sufficient to get the job done.

Therefore, whatever efforts you and I put into restoring relationship, career, or health; the more God provides to get it done.

The jewels for health may come from God’s Garden of nutrient rich antioxidants, minerals, and proteins. The fine linen and precious stones to restore our relationships may come from diving deeper into God’s word with our loved ones each day. Remember, morning after morning they came and offered…

So many times, I ask myself, “Is my heart moved to do the work?” What would my life and your life look like if we came morning after morning to offer our very best? What if we consume the very best for our flesh?

I pray this day, we see the wisdom of God’s plan for our bodies, our minds, and our spirit. It is with His help; our hearts are moved to do the work it takes to bring joy and harmony into our lives.

By the way, my gluten free baking week is in honor of my dearest friend, Halina! Please check out the gluten free baking recipes on the blog! I am here to serve you any way I can, so if you need encouragement, wellness coaching or ideas send me a request at mystypfefferwellness@gmail.com

The best news about these peanut butter and chocolate chip muffins is they can easily be adjusted to include gluten free and wheat eating friends. However, if you have a nut allergy you may want to use a seed butter like pumpkin or sunflower. I find them not be a sweet as peanut butter but adding chopped prunes or a banana can fix that easily enough.

I also use dark chocolate chips. They have 72% cacao, and only 4 grams of sugar per tablespoon. Remember, 4 grams of sugar equals 1 teaspoon and we want to minimize the amount of sugar we consume to reduce inflammation and our chances of developing chronic disease.

Benefits of Peanut Butter Chocolate Chip Muffins

Cacao contains flavonoids that help with oxidative stress in our cells and protect the epithelium layer of our blood vessels (1). It also contains polyphenols that decrease inflammation in the vasculature. The same autoinflammatory effect reduces insulin resistance. As mentioned previously, being cautious of the sugar content in your choice of dark chocolate is important. Benefits are minimized the more the cacao is processed, and as high amounts of sugar are added.

On the other hand, pairing your dark chocolate with high fiber whole grains and peanut butter gives you added benefits. Nuts and legumes provide protein, fiber, minerals, and antioxidants like vitamin E (tocopherol). Metanalysis observation studies show reduced ischemic heart disease in people who with regularly consume nuts (2).

God’s plan for our sustained health and productivity continues to reveal itself in the studies I review for these recipes. He is ever glorious, mighty, and willing to save us if we just turn to him for physical and spiritual nourishment.

You visit the earth and water it abundantly, enriching it greatly. God’s stream is filled with water, for You prepare the earth in this way,
providing people with grain.

Psalm 65:8-10 HCSB – Those who live far away are awed by – Bible Gateway

God bless you as you make and share these muffins with others today!

References:

1. Katz, D. L., Doughty, K., & Ali, A. (2011). Cocoa and chocolate in human health and disease. Antioxidants & redox signaling, 15(10), 2779–2811. https://doi.org/10.1089/ars.2010.3697
2. Afshin, A., Micha, R., Khatibzadeh, S., & Mozaffarian, D. (2014). Consumption of nuts and legumes and risk of incident ischemic heart disease, stroke, and diabetes: a systematic review and meta-analysis. The American journal of clinical nutrition, 100(1), 278–288. https://doi.org/10.3945/ajcn.113.076901

A simple and delicious breakfast is always a day changer! The good news about this quick and easy meal is you can do it the night before as you prepare your dinner, then just heat it in the microwave 30 seconds the next day.

I used fresh milled hard red wheat berries to make my pita bread and Bread Beckers pita bread recipe (the recipe is below). It was easy to follow and only took an hour of my prep day. I know that may sound like a long time for some people, but when a loaf of bread takes 2 and 1/2 to 3 hours from start to finish, I consider that a “quicker” bread.

Don’t sweat it if you don’t have time to make the bread or if you are avoiding bread altogether. You can substitute eggs for the bread if you’re on a low carb plan or use your local grocery stores whole grain pita pockets to save time. Walmart carries BFree, a nondairy, Non GM0, vegan and gluten free brand of pita bread. It’s a little pricey; $5.49 for 4 pockets, although they are a pretty good size and can be split in half for a one-person meal. Kroger carries the “Old World” Brand that is $2.49 for 12 oz. So, you do have options.

God’s merciful provision to sustain us never ceases to amaze me! The benefits of Kale, mushrooms, and garlic are phenomenal. We are given plenty of vitamins, minerals, and antioxidants to sustain and nourish us throughout our day. At the same time, this meal helps build our immune systems and fight off the environmental toxins we encounter daily. Give thanks to the Lord for such goodness, his love endures forever, as Psalm 118 reminds us.

Enjoy his precious Word today my friend, and maybe a Kale & Mushroom Pita Pocket too!

God’s garden is good!

Bread Beckers Pita Bread Recipe—adapted to my lower sodium consuming tastes.

1 and 1/4 Cups Lukewarm Water

1 Tsp Salt

1 Tsp Onion Powder

3 Cups Freshly Milled Hard White Wheat

2 1/2 Tsp. Yeast

Combine the water in a large bowl. I grind my wheat berries then add the salt and onion powder with my whisk. Stir half of the flour into the water and mix well. Add remaining flour and knead until smooth (about 5-10 min). I divided this into 8 balls (hers made 6). Flatten with a rolling pin and make into 6-inch circles. Place them on a cookie sheet and let rise about 45 min. Preheat oven to 500 degrees and I baked them 10 minutes or until brown and puffed in the center. They will be hard when you get them out, but soften as they cool. I split them in half and make pockets. Store extras in the fridge until you are ready to use them.

Refrences:

Pita Bread, The Bread Beckers, Inc. Recipe Collection. 305 Bell Park Dr. Woodstock, GA 30188, www.breadbeckers.com (770)516-5000

There are some days you just want a small taste of chocolate. Since the 72% Cacao chips by Simple Truth are nice for making a healthier chocolate chip cookie, there will be less guilt for my cookie loving friends. Oh, and these are made without eggs too.

I also wanted the full fiber, vitamin E, and nutrients provided by the fresh milled whole grain. Hopefully my gluten free friends will remember I use 1/2 cup almond flour and 1/2 cup of arrowroot flour with 1 tsp xanthan gum for a gluten-free version.

Although, I didn’t get to taste these cookies because I’m detoxing from sugar this month, my best taste tester, said “These are really good.” I don’t get “really” good very often… so take that however you like.

God is faithful to give us just what we need, while not giving too much for a big ego.

Here is what you need to get started for these Vegan Coconut Chocolate Chip Cookies

¼  Tsp. Salt

¼   cup coconut oil melted

1 1/4 Cups of fresh milled whole grain flour (or 1 cup unbleached flour)

½   Cup unsweetened coconut flakes

½   Cup 72% Cacao Chocolate Chips

¼   Cup Unsweetend Vanilla Almond Milk

1   Tsp vanilla

¼    Cup Sugar plus one scoop pure stevia*

¼    Cup Vanilla almond milk

Preheat Oven to 350 degrees. In a small bowl combine the flour and salt. In a separate bowl combine the melted oil, milk, vanilla, sugar/stevia. Whisk until well combined. Add the flour mixture, coconut flakes, and chocolate chips.

Use a small teaspoon or cookie scoop to place 10-12 dough balls onto an ungreased cookie sheet. Bake 10-12 minutes or until golden brown.

**a Scoop of Stevia looks like this:

“Aim for restoration, comfort one another, agree with one another, live in peace; and the God of love and peace will be with you.”
2 Corinthians 13:11

I like the key word in this verse…aim. Aiming for restoration and comforting one another. The act of living in peace is what we, as Christians wake up with every intention of doing each day. Meeting God in His word and beginning with prayer helps us hit the mark. Well, aim better anyway.

We may be tempted in situations to respond in haste. We may forego the extra time to stop and listen to the answer of our own question, “How are you?” to our neighbors. While each hour of our day passes we have the opportunity to take extra time or go the extra mile. When we do, a small spark of confidence grows and the peace of God is present in our small victories.

We can feel Him smiling as our aim is closer to that of his Son.

While we think about our aim to be more like Christ, I’ll share the aim of this cherry tart. It offers a balance of delicious tart and sweet flavor for our enjoyment. A crunchy oat and walnut cluster of top is slightly sweet and filling. Also, the use of a very small amount of sugar and stevia allow this pleasure to remain a healthier option for a rounded snack or breakfast substitute.

Cherries dark red juice and skin is loaded with anthocyanins to help fight inflammation. They also contain a decent amount of vitamin C. There is no guilt indulging in this beneficial treat.

Cherry Tarts

Filling

• 3 Cups Cherries (Fresh or Frozen)
• 1/4 Cup of Sugar mixed with 1 scoop of PURE stevia or monk fruit
• 1/2 Teaspoon Almond Extract
• 1/4 Teaspoon Cinnamon or nutmeg
• 1 Tablespoon Tapioca Starch or Arrowroot Powder

Crust

• 2 Cups Organic Gluten Free Oats
• 1/3 Cup Organic Olive Oil
• 1 Tablespoon Sugar (Optional)
• 1/2 Teaspoon cinnamon
• 1/2 Cup Walnuts Chopped

Heat oven to 350 degrees. Combine your filling ingredients in a bowl and toss well with the sugar, arrowroot powder, and spices. Place in a 8 pre-made tart shells and set aside. Combine oats, olive oil, sugar, cinnamon and walnuts in a bowl and place over the cherries. Bake for 30-40 minutes.

Take a couple of theses along with you as you visit shut ins or drop them off on the door step with a card of encouragement! Aiming high is our goal in our efforts to comfort and agree with on another.

Enjoy!

On the contrary, the parts of the body that seem to be weaker are indispensable.
1 Corinthians 12:22

A clear picture of my need for others is in this verse. How many times have you held a baby and just could not resist hugging or kissing them……..especially if they’re part of you! They are weak and seemingly offer us nothing, however the sheer innocence of their presence offers indispensable hope! We need them and we need each other.

We have many needs in our spiritual body that require the gifts and talents of others. They are at our fingertips, a text or phone call away. I’m comforted I don’t have to hesitate, I can reach out for them today. Just as I can reach to the garden to meet my needs physically. Here is how you and I can do that today, using leftovers from the night before.

1. Asparagus On An English Muffin with Fresh Herbs

• 1 Egg
• 1 Tbsp. Leftover Steamed Asparagus
• 1 Tsp. Grated Romano Cheese
• 1 Tbsp. Fresh Herbs ( I used my favorite lemon balm, fennel, parsley)
• 1/2 Tsp Organic Olive Oil

Super easy preparation….In a mug, place your olive oil. Add one beaten egg, the asparagus, and cheese, microwave on High 1 minute. Place over English muffin and top with fresh herbs.

2. Gluten Free?….No problem, prepare items and place over leftover Wild Grain Rice

3. Low Carb for You?…….Easy fix, place egg mixture over a bed of greens with fresh herbs.

Eggs not your thing?
Adjust accordingly by combining 1/2 cup wild grain rice, a teaspoon of Romano cheese, Leftover steamed asparagus, a tablespoon of pumpkin seeds, and a tablespoon of walnuts. Heat in microwave 1 minute.

Why Fresh Herbs?
As we learned in our verse today, every part of our body is indispensable. That includes our gut health.
Fresh herbs aid in the digestion of our food, provide vital polyphenols and flavonoids to help us fight inflammation, disease and cell damage. All antioxidants and nutrients help us sustain and nourish our bodies. So, it is a good idea to add a few items from the garden to each meal.

I pray you have peace and nourishment in your body and soul today! What’s in the garden is good!

I’m not a big fan of white chocolate, but many of my friends are!

So, here is a healthier version of White Chocolate Granola Bars. Let’s face it, we are not going to deny ourselves a small pleasure after a hard day of work or an exhausting day with little ones. However, we can make that gratifying choice a better one. One consists of good fiber, protein, omega rich walnuts and infection quelling cinnamon.

Take heart in your hard work, God is setting an example for your little ones through you! It is your care, your love, your daily sacrifice that shows them God’s love. The bible says, “From one man He has made every nationality to live over the whole earth and has determined their appointed times and the boundaries of where they live. He did this so they might seek God, and perhaps they might reach out and find Him, though He is not far from each of us.” (Acts 17:26-27 HCSB)

Whether you’re influencing your own little ones, or someone else’s we can be the light they may need to reach out and find Him. So, power up, and keep your physical strength for this task, too! I hope you enjoy these bars. They contain those rich beta glucan coated oats I love to use. As well as those pressed olives, in the most famous garden of my favorite book!

These are super easy and not too sweet.

3 Cups organic oats

1/4 Cup honey or maple syrup

1/4 tsp salt

1 Tsp cinnamon

1/4 Cup organic unbleached flour (or any gluten free flour of your choice)

3/4 Cup cranberries

3/4 Cup chopped walnuts

1/2 Cup Mini white chocolate chips

Combine in a large mixing bowl all of the above dry ingredients.

Next Add

2 Eggs

1/2 Cup Organic Olive Oil

1/3 Cup honey or maple syrup

Add the eggs until all of the dry are coated well. Then add the olive oil, coat ingredients well. Lastly, add the maple syrup or honey, also coating well.

Stir well and add to dry ingredients. Once combined add 1/4 cup raw honey until all the oats are wet and sticky. 😉 Place onto baking sheet and roll out until flat and even.

Bake in preheated 350 degree oven for 15-18 minutes–they should be golden brown.

Enjoy!

Learning to make tortillas was the best time investment I ever made. When I’m really hungry and don’t have the patience to wait on a meal, I can grab a tortilla, fill it with spring greens, add a splash of onion powder, and drizzle some plain yogurt over it for a filling snack!

This good deal of yumminess is all I need to tide me over until supper is ready!

When I make these as part of my weekly routine, life just flows better.

There is also something about making my own bread that gives me a sense of satisfaction and accomplishment.

Although, this simple item provides consistent fulfillment, I know in my heart, it is temporary. Just as the appetite it fills is temporary.

True peace comes with knowing eternal contentment, something that is beyond a piece of bread, but not beyond Jesus.

After all, he is the bread of life.

It’s just as soothing to my soul as a tortilla is to my hungry belly.

Jesus said to them, “I am the bread of life; whoever comes to me shall not hunger, and whoever believes in me shall never thirst.” John 6:35

Easy Tortillas –3 Ways

My favorite three recipes for tortillas are gluten free, spinach, and quinoa!

It’s fun to play and experiment with the different ways to bring more fiber, protein, and taste to the average tortilla. Here are three ways I like to try:

SPINACH TORTILLAS

• 3 Cups Org. Unbleached Flour
• 6 Ounces Fresh Spinach
• 1 Tsp Salt
• 3/4 Cup Hot Water
• 1/4 Cup Organic Extra Virgin Olive oil

Place the 3/4 cup water in a measuring cup with the fresh spinach. Microwave 1 minute. Puree in a blender and set aside.

Mix dry ingredients then add oil and pureed spinach and knead until

well blended. Separate into 12 balls.

Heat an ungreased skillet, roll flat each ball and heat each side 30-40 seconds. each side. Don’t overcook.

Place on a plate to cool then store in large freezer bag for 1 week. When ready to use, place a tortilla in the microwave 10-12 seconds to soften.

CHIA/QUINOA TORTILLAS

• 2 Cups Organic Flour
• 3/4 Cup Precooked Quinoa
• 2 Tbsp. Chia Seeds
• 1 Tsp. Salt
• 3/4 Cup Hot Water
• 1/3 Cup Organic Olive Oil

Combine dry ingredients in a bowl. (Flour, quinoa, salt) whisk together. Add chia seeds to water and heat in the microwave 45 seconds.

Incorporate olive oil into flour mixture until it looks like course cornmeal. Add the warm water and blend well. (If you need to add a couple of tablespoons flour, go ahead. This depends on the moistness of the quinoa. Knead and form into balls. Roll out very thin on a floured surface. Cook in heated, ungreased skillet. 30-40 seconds each side. Set aside on a plate to cool. Store in a zip lock bag in the fridge until ready to use.

Substitutes you can use:

You can substitute flax seed meal for the chia seeds above/ 1 cup of buckwheat in place of one of the cups of regular flour—both provide more protein and fiber.

I hope you enjoy making theses tortillas!

Check out these 10 Easy Tortilla Meal Ideas, too!

Let me know how you make your favorite variety.

The kale is coming along nicely in this fall garden spot and new recipes are coming with it. I know many people don’t like kale, but you really can’t taste it much in these three breakfast/brunch style dishes. Besides, just check out the benefits God provides in this superfood!

Kale Benefits

Kale is high in potassium. A 3rd of a cup provides 385mg, and new research says it is safe for people with chronic kidney disease. According to the USDA, kale provides a wonderful supply of the recommended daily amounts of vitamin C (130%), vitamin A (25%), and Calcium (20%).

God also placed amazing antioxidants in this beautiful plant! Studies show kaempferol, present in kale, has anti-inflammatory, anti-neoplastic, cardio and neuroprotective properties. (1). He also provides quercetin, a flavonoid that provides oxidation protection for low density lipoproteins, decreases platelet aggregation, and relaxes vascular smooth muscles. All of which, is good news for those of us looking for heart protection.

The Lord is good to all,
    and his mercy is over all that he has made.

Psalm 145:8-10 ESV – The LORD is gracious and merciful, slow – Bible Gateway

Incorporating Kale in Easy Meal Preparation

The best part of this super food is it can be incorporated in our weekly meal prep. Plus, it grows easily in backyard gardens to be enjoyed most of the year.

One way I love to use kale is in a kale salad, with apples and beets. I then top it with apple cider vinegar and olive oil dressing. Other ways I like to use it, is in an omelet, muffins, or quiche.

I hope you enjoy these dishes as much as I do.

Kale Omelet

1-2 Cups Chopped Fresh Kale

1/4 Cup Fresh Onion

4 Large Cage Free Eggs

1 Tbs Olive Oil

2 Adelle’s Chicken Apple Sausage (No nitrates!)

1 Tsp Shredded Romano Cheese

1 Tsp Fresh Lemon balm

Sauté the onion in the olive oil, add the chicken apple sausage chopped into small squares. Add the chopped kale until just wilted. Beat the eggs in a cup add some milk or almond milk. Move the meat/vegetable mixture to the side of the skillet. Add the eggs to the skillet and cover with a lid. When the egg looks cooked through, scatter the meat/vegetable mixture over it and fold into two omelets. Top with fresh chopped lemon balm or herb of your choice and a little shaved Romano. So delicious!

Kale and Apple Sausage Muffins

Sauté 1 tablespoon of onion, 1/2 cup chopped mushrooms, and 1 chopped Adel’s Chicken Apple sausage link in a skillet and cook until mushrooms are tender. Add 1 cup of fresh or frozen chopped kale. Divide the mixture into 6 muffin tins. Place 6 eggs into a blender and blend with 2 ounces of almond milk, salt, pepper, a sprig of fresh rosemary and 3 chopped basil leaves. Pour mixture over vegetables and bake at 350 degrees for 20 minutes.

Separate the meat/vegetable mixture into 6 muffin tins, cover with egg mixture and bake at 350 until eggs are done, about 15-20 minutes. Top with fresh herbs and shaved Romano.

Gluten free, Paleo approved (depending on your milk and cheese choices) and low carb.

Kale & Apple Sausage Quiche

Sauté 1/2 cup onion, 1 clove of minced garlic, and 6 button mushrooms until tender. Add 1 chopped, nitrate and nitrite free apple sausage link, and 2 cups of fresh chopped or frozen kale in a skillet with 1 tablespoon of ghee or olive oil, until tender. Add 2 cups of cooked Quinoa. Set aside. Mix 6-8 eggs in a blender with 2 ounces almond milk, fresh herbs, a pinch of salt and pepper. Pour over vegetable and quinoa mixture and cook 1-2 minutes.

Making sure your skillet is oven safe, transfer it to the oven to bake at 350 for about 10-15 minutes or until eggs are done.

References:

Crocetto F, di Zazzo E, Buonerba C, Aveta A, Pandolfo SD, Barone B, Trama F, Caputo VF, Scafuri L, Ferro M, Cosimato V, Fusco F, Imbimbo C, Di Lorenzo G. Kaempferol, Myricetin and Fisetin in Prostate and Bladder Cancer: A Systematic Review of the Literature. Nutrients. 2021 Oct 23;13(11):3750. doi: 10.3390/nu13113750. PMID: 34836005; PMCID: PMC8621729.