Cholesterol-Free Scrambled Eggs

The entire container of Trader Joe’s Liquid Range-Free Egg Whites (250 calories) — put it into a blender with a generous amount of nutritional yeast (that appealing eggy taste) and some black salt (that foul eggy smell). Large assortment of leafy greens (Kale, Spinach, etc.) diced to very small sizes. Steam a wide assortment of mixed vegetables. Chives.

Start with one large diced sweet onion in a heated pan until it starts to brown, then add diced garlic, and then some vegetable broth or avocado oil spray to prevent sticking. Once that onion/garlic combination has cooked sufficiently, add the egg whites and stir occasionally as it solidifies. As it comes close to being fully cooked, add the leafy greens and the chives, and mix them in well. Just before you finish cooking, add all the vegetables and mix well.

Eat it with Ezekiel Sesame toasted bread with a generous coating of clover honey.

Cinnamon Lovers

Steam cook sweet potatoes. Boil canned cannellini beans. In a large bowl, using a potato masher, mash the sweet potatoes, beans, and whole-grain oat flour together, adding ample cinnamon and some nutmeg and allspice.

Next time I do this, I may add crumbled bits of walnuts or almond slivers.

Brussel Sprouts

Roasted with maple syrup, fennel seeds, pepper, garlic, and balsamic vinegar.

Heirloom

Blue corn is much more nutritious than yellow or white. You can get blue cornmeal flour online.

Fiber and Your Health

Use Them

Fennel fonds.

Calorie Deficit Days

Homemade Jelly

Made my homemade jelly last night. Better than store bought for a number of reasons — no added cane sugar and mine includes omega 3 fats from chia seeds, which don’t really have much taste. You put chia seeds into water and they swell up and create a dough-like substance that’s sticky. Then you buy frozen fruit. I like the organic strawberries/banana blend. Put the frozen fruit into the chia seeds mixture and crush with a potato masher. You have your jelly with no added sugar, all the natural fiber from the strawberries and bananas, and the healthy boost from omega 3 fat. So much better than store bought, which has no omega 3 fat, is usually loaded with added sugar (usually sugar cane), and has all the fiber stripped away.

Gut Health

Roasting Squash

Learning how to roast Delicata and Spaghetti squash. I’ve never eaten either one before.

Vegan Cooks

Vitamin D

The only plant food that can provide vitamin D is mushrooms with exposure to UV light. All other sources of Vitamin D come from animal foods.

Sugar and Cancer

New Fruit for Me

Papaya. Best with lots of lime juice. You can eat the seeds and even the skin. High in fiber and good for the intestines. Try it.

Sugar and Cancer

5-Day Fast

Completed my first 72 hour fast today. Hunger wasn’t the issue. It was fatigue. Felt fatigue in both my legs and arms. But I do Joel Fuhrman GBOMBS diet with high carbs from complex carbs and whole foods with lots of vegetables and fruit — 200 to 300 grams of carbs a day. So when glycogen/glucose go through the floor, I feel it. My goal is to be able to do two 5-day fasts per year, for the autophagy benefits. Getting there with these baby steps.

Keto or Not Keto?