Mulberry Dressing for Salad

It’s mulberry season in my little corner of our world. Mulberries – like grapes and red wine – contain resveratrol, a polyphenol that “…can also slow the three stages of cancer development—initiation, promotion, and progression—by blocking the action of NF-kappa B.” [page 119-120, Servan-Schreiber, MD, PhD, David, Anticancer, A New Way of Life, 2009 edition]

My mulberries were not very sweet or juicy, so I make them into a salad dressing — which turned out great.

Mulberry Dressing for Salad

Ingredients

1 cup fresh, ripe, black mulberries (thoroughly washed and drained)

juice of ½ orange

1 tablepoon balsamic vinegar

1 tablespoon extra virgin olive oil

freshly ground black pepper, to taste

Directions

Place all of the ingredients into a blender and blend until nicely pureed.

Pour over mixed fruit or lettuce greens.

Freeze the dressing for later

 

freezing the salad dressing to use it later

 

With five cups of mulberries, I ended up with far more salad dressing than we could use at one time…so I poured the dressing into the muffin cups of my silicone muffin pan, placed the filled muffin pan in the freezer, and then I popped the frozen salad dressing mini muffins into a plastic bag for the freezer. Now I have mulberry salad dressing to defrost and use anytime!

Freeze the mulberries for later

• Wash the mulberries and let them drain
• Lay the mulberries out in one layer on a cookie sheet (or in pie pans)
• Place the sheet/pans in the freezer
• When the berries are frozen place them into plastic bags for the freezer.

A word of caution

Regarding red wine, a source of resveratrol — just like mulberries, Dr. Servan-Scheiber warns: “Because resveratrol also acts as an antiangiogenic, like thalidomide it can interfere with fetal development. This is one more reason to avoid alcohol (even red wine) during pregnancy.”[Servan-Schreiber, MD, PhD, David, Anticancer, A New Way of Life, 2009 Edition]

And…in general, always remember to consume a wide variety of healthy foods — not a lot of any one food.

More information

This is the article from the Journal of Nutrition where I learned that mulberries contain resveratrol.

Here’s a video with some good how-to suggestions for harvesting mulberries.

Enjoy and be healthy!

~Leni

Curry and More – a partially-homemade lunch or dinner

I like a hot meal for lunch. My current favorite is Curry and More. I just don’t get tired of it!  It’s delicious and, of course, very healthy.  And, since I rely on some packaged frozen food, it takes no time at all to pack lunches for the entire week – which I put into the freezer so I can grab one anytime.

BASIC INGREDIENTS – use each of these ingredients

• Tandoor Chef Dal Rajastani

• Available in the frozen food section of Whole Foods and other grocery stores.

• Tandoor Chef Chicken Curry

• Available in the frozen food section of Whole Foods and other grocery stores.

• Turmeric

• Freshly ground black pepper

• Monamifood Cilantro Sauce

OTHER INGREDIENTS – choose those that you like best

• Frozen organic spinach

• Monamifood Roasted cauliflower

• Frozen peas

• Monamifood Lemony Dal

• Baked sweet potato, cut into thick rounds

• Quinoa

• Cooked brown Basmati rice

Directions

Defrost the Dal Rajastani: Plop it out of the plastic tray it was frozen in and put it into a glass container; heat it in the microwave until it’s soft enough to spoon out.

To the defrosted Dal, add plenty of turmeric (don’t worry, keep adding and tasting until you get the right amount) and freshly ground black pepper, to taste; mix well.

Spoon one-third of the Dal into each of three glass containers. (For example,  I use a container that’s 7 x 5 x 1.5 inches.)

Now defrost the Chicken Curry in the same manner as you defrosted the Dal. If you like, you can add some turmeric and black pepper to the Curry too!

Spoon one-third of the Curry into each of three glass containers.

Place one frozen Cilantro Sauce flavor cube into the glass container.

Then fill the rest of the container with your choice of ingredients from the “Other Ingredients” list above – lots of veggies and some quinoa, rice, or sweet potato, too.

Put a lid on each container and put them in the freezer. Now you have a healthy frozen meal — ready and waiting.

Enjoy and be healthy!

~Leni

Chicken with Chaat Masala

This is a very easy recipe and so I turn to it over and over again. The Indian seasoning, Chaat Masala, is one of my favorite seasoning mixtures. The Shan brand of Chaat Masala that I buy at our local Indo-Pak store contains: “salt, red chili, paprika, corriander, cinnamon, ginger, aniseed, long black pepper, cumin, green cardamom, black pepper, clove, mace, green mango, carom, citric acid, asafetida.”

While you may not be able to get this exact brand of chaat masala, you will probably be able to find one like it at an Indian or Pakistani market or an Asian supermarket, if you have one in your area.

Of course, you could also make your own chaat masala. Here’s a good recipe for making chaat masala at home.

Ingredients

Extra virgin olive oil
Skinless, boneless chicken thighs
Chaat Masala
Turmeric

• How does turmeric help your body to prevent cancer?

Freshly ground black pepper
White balsamic vinegar
Chopped fresh cilantro

Directions

Add olive oil to lightly coat the bottom of a non-stick skillet (which should be flawless so no  bits and pieces of the non-stick coating get into the food). Heat the skillet over medium heat. When the oil is hot, add the chicken thighs with the shiny, smooth side down. Generously sprinkle the chicken in the pan with the chaat masala, turmeric, and black pepper – to taste.  Honestly, you don’t need exact measurements for this; just use your good judgment and experiment.

Let the chicken cook (shiny side down) until it’s slightly browned on the bottom. Using tongs, turn the chicken over so it will cook on the other side — the side with the seasonings.

When the chicken is cooked through, turn it over again so that the first side cooks in the seasoned oil that’s in the pan. Cook for about 20 seconds.

Remove the chicken from the pan and turn the heat to low. Pour a little white balsamic vinegar (this is a slightly sweet, not-too-acid-tasting vinegar) into the pan stir it around. (This “deglazes” the pan.) Pour the vinegar and pan juice mixture over the chicken.

Garnish with chopped fresh cilantro.

Note: Aside from serving Chicken with Chaat Masala hot off the stove, it’s great cold in a salad. Recently I served a salad made of hearts of romaine lettuce,  baby arugula, chunks of fresh mango, slices of avocado, tossed with a simple olive oil and vinegar dressing and then topped with cut-up pieces of cold Chicken with Chaat Masala.  It was a big hit!

Enjoy and be healthy!

~Leni

Why Quinoa?

Quinoa (KEEN-wah) is a food (actually a seed) that is:

• a complete protein (contains all eight essential amino acids)
• a decent source of fiber
• a good source of iron
• relatively low on the glycemic index

Quinoa is a great substitute for white rice and potatoes — foods with a high glycemic index. When you choose to put quinoa on your plate instead of white rice or potatoes, you are choosing to keep your blood sugar lower, and in terms of preventing cancer, that’s a good thing.

As reported on Dr. Servan-Schreiber’s website, anticancerbook.com, a recent Swedish study confirmed once again that there is a strong “…link between the consumption of foods with a high glycemic index and the risk of developing breast cancer.”

And…in addition to helping prevent cancer, there are lots of other good reasons for quinoa!  Read NPR’s summary about the health benefits of this wonderful food.

As you can see from the Nutrition Facts label, cooked quinoa contains 4 grams of fat per 185 gram serving (about 1 cup) and none of that fat  is saturated fat. So it must all be unsaturated fats (mono- and poly-unsaturated fat).

Unsaturated fats go rancid when stored for an extended period of time at room temperature.  That’s why I buy quinoa only from stores that have a high turnover of the product (for example, a thriving natural foods store) or from Costco which sells organic quinoa in four pound bags.

To keep the fat  in quinoa from going rancid, I store quinoa (uncooked) in my freezer. But if you don’t have a big freezer, just keep the uncooked quinoa in your refrigerator (along with the cooked quinoa).

Quinoa is the new superfood around my house! We use it in lots of different dishes — from soups to hot cereal (great mixed with steel-cut oatmeal), from side dishes to cold salads.

For how to make quinoa, see Monamifood: Quinoa-Plain and Simple.

Enjoy and be healthy,

~Leni

Check It Out! Dr. Servan-Schreiber’s latest blog posts

Dr. Servan-Schreiber’s website, has a wealth of great information. But if you don’t have time to pour over this content-rich site, let me suggest that you at least read two posts (both of which are located at the bottom of the page, under the heading, “Dr. Servan-Schreiber’s Latest Blog Posts & Research Based Insight.”)

• Cancer Prevention: Some Fruits & Vegetables Bring Specific Protection (March, 2010)

This post includes a table that summarizes the conclusions of population-based studies regarding the effectiveness of specific foods on the prevention of specific cancers. The author of this table is one of the world’s foremost researchers on nutrition and cancer.

Also, of particular note in this post is Dr. Servan-Schreiber’s recommendation:

Eat less of the vegetables and fruits that are not rich in anti-cancer molecules, for example: potatoes, iceberg lettuce, canned tomatoes (I think that canned tomatoes are singled out because of the chemicals that leach into the tomatoes if the can is lined with a plastic compound, which is very common). Elsewhere Dr. Servan-Schreiber includes bananas in this list, and I would add that corn could probably be included, too.

Eat more of the fruits and vegetables which are rich in anticancer molecules, for example: cabbage family vegetables, garlic family foods (onion, shallot, leek, and chive), green tea, small fruit, citrus fruit, tomatoes and carrots. Note: These are examples only; there are plenty more foods rich in anti-cancer compounds.

• Recent National Cancer Institute Analysis is Partial & Over-interpreted: It is Not About the Effectiveness of a Single Food,  but the WHOLE Diet (April, 2010)

This post gives Dr. Servan-Schreiber’s analysis of and rebuttal to a recently published study that concluded that fruits and vegetables have a rather minimal anti-cancer effect.

Enjoy and be healthy!

~Leni

P.S. With sadness, I note that Dr. David Servan-Schreiber passed away in 2011. Here is the link to his Facebook page with messages from people all over the world who wanted to say thanks and good bye.

Yummy and Healthy Hot – or Iced – Cocoa Drink

Hot cocoa (hot chocolate) — whether from a restaurant, a coffee shop, or a mix — is typically loaded with sugar. This Yummy and Healthy Hot Cocoa contains much less sugar — just enough to taste a little sweet. As with any food that contains sugar, it’s best to consume it at the end of a meal — not between meals. This is because when eaten at the end of a meal, a food that contains sugar will raise your blood sugar less than when eaten between meals. And since blood sugar control is important to preventing cancer, it makes sense to finish off a meal with a cup of this delicious hot chocolate, rather than between meals.

Ingredients for both hot and iced cocoa

1 heaping tablespoon cocoa (not Dutch processed cocoa)

• Why Cocoa? How does cocoa help your body prevent cancer? Which cocoa is the best kind? How can you be sure to get all the benefits from the cocoa you consume?

3 tablespoons boiling filtered water

¾ cup almond milk — vanilla (not plain)

• Almond milk can be found in the refrigerated section, next to the regular dairy milk, or in aisle with the shelf-stable milk.

• One cup of Blue Diamond Vanilla Almond Breeze (almond milk) contains 15 grams of sugar. A cup of skim milk contains 12 grams of sugar. The difference, 4 grams, is equal to the amount of sugar in one teaspoon of sugar.

1/8 teaspoon pure (not imitation) almond extract and a drop of pure vanilla extract

• The extract should contain only water, alcohol, and natural almond oil.  I like the almond extract that I bought at Penzeys Spices.

• Alternatively, there are alcohol-free extracts, for example, Frontier’s Alcohol Free Almond Flavor, that contains only glycerine, water, and natural bitter almond oil. I found this product at Whole Foods. It works just as well as the almond extract with alcohol in it.

Directions for hot cocoa

Place the cocoa into a large cup or mug.

Add the boiling water.

To blend the cocoa into the water, stir vigorously with a very small whisk; a chopstick works, too. If you have a milk frother , use that instead.

When fully mixed, add the almond milk, almond extract, and vanilla extract; heat in the microwave until hot. Stir with a spoon.

Directions for iced cocoa – delicious iced chocolate almond milk drink

Place the cocoa into a tall glass.

Add the boiling water.

To blend the cocoa into the water, stir vigorously with a very small whisk; a chopstick works, too. If you have a milk frother , use that instead.

When fully mixed, add the almond milk, almond extract, and vanilla extract; mix well.

Add the ice cubes and let your iced cocoa chill for a few minutes before drinking.

Deeeeelicious!

Enjoy and be healthy!

~Leni

Why Cocoa?

How does cocoa help your body prevent cancer?

“Dark chocolate (more than 70% cocoa) contains a number of antioxidants, proanthocyanidins, and many polyphenols (a square of chocolate contains twice as many as a glass of red wine and almost as many as a cup of green tea properly steeped). These molecules [from the cocoa] slow the growth of cancer cells and limit angiogenesis.” [page 140, Servan-Schreiber, MD, PhD, David, Anticancer, A New Way of Life, 2009 edition] Note: Italics within the quote are mine.

While a chocolate bar with 70% cocoa has more cocoa than one with 50% cocoa and therefore the 70% bar gives more anti-cancer benefits, plain cocoa (the powder) is 100% cocoa and therefore it’s even better for you.

Tips on getting the most benefit from the cocoa in your diet

Do not mix chocolate and dairy products – in the same food (as in a chocolate bar or hot cocoa made with dairy milk (OK with almond or soy milk) or in the same meal (as in drinking dairy milk along with a small portion of a dark chocolate bar). “Mixing dairy products with chocolate cancels the beneficial effects of the molecules of cocoa. Avoid milk chocolate”. [page 140, Servan-Schreiber, MD, PhD, David, Anticancer, A New Way of Life, 2009 edition]  For a summary of the recent research on this topic, see BBC’s report, http://news.bbc.co.uk/2/hi/health/3185363.stm .

Avoid Dutch process cocoa (or Dutched cocoa), because the Dutch process (a process that makes the cocoa more alkaline) is reduces the antioxidants in the cocoa, although there are some experts that dispute this conclusion, http://en.wikipedia.org/wiki/Dutch_process_chocolate .  To find out if your cocoa is Dutch processed or not read the ingredient list on your product’s label as it sometimes is not mentioned in the name or description of the product on the front of the container.

For additional information about cocoa and its health benefits, see:

http://www.sciencedaily.com/releases/2005/04/050421234416.htm

For some great recipes using cocoa, including my favorite hot cocoa, enter the term “cocoa” into the search bar in the upper right hand corner of this site.

~Leni

Note to Readers: Why posts; Topics; “About”

If you are a regular reader of this blog, you have probably noticed that the newer posts just give the recipe and a few notes about the ingredients. For the details on the anti-cancer properties of a particular ingredient, the post refers you to a “Why ___ food?” (for example, “Why blueberries?”) post.

Since I did not have these “Why?” posts before, I’m having to create a lot of them now. And to do so, I sometimes have to take content from old posts and move that content to the new “Why?” post. So the content is shifting around.

I do not have time to go back to all the old posts and move all the “why” content to new “Why?” posts right away, but I’ll do that over time as I create new recipes that include the ingredients that I have already discussed in earlier posts.

Also, Dr. Servan-Schreiber has come out with a new edition of his great book, Anti-Cancer, and it has even more research on foods that help to prevent cancer. Starting with the post, “Why blueberries?”, I will quote only from the new edition of his book.  The source attribution found at the end of each quote will tell you which edition of his book, the quote is from. If it says “2009 edition,” then it’s from the new updated edition published at the end of 2009. If it does not say “new edition” the quote comes from the first edition published in 2007.

The “Topics” column of this blog should help you navigate to the recipes you want, as long as you know one of the significant ingredients in that recipe. For example, the new recipe, Monamifood Blueberry Muffins, can be found by clicking on the topic link for blueberries; the recipe for Spinach and Onion Crustless Quiches can be found by clicking on the topic link for “spinach” or “onions.”

Finally, I just want to add that the link “About” in the upper right-hand corner of each page is not clickable. But since it’s a permanent feature of the WordPress blog platform I am using, I cannot get rid of it without causing some problems for the site. But if you want to know more about this blog or about me, you can click on the link, “About Monamifood and Leni Reed Nazare,” that you will find at the top of the page, right under “Monamifood’s Blog”.

I hope that this information helps you to make good use of this site.

Enjoy and be healthy!

~Leni

Why Cinnamon?

Cinnamon contains “proanthocyanidins, molecules that are capable of forcing cancer cells to commit suicide (apoptosis). In the laboratory, these molecules act on several cancer lines and are particularly effective against colon cancer. ” [page 118, Servan-Schreiber, MD, PhD, David, Anticancer, A New Way of Life, 2009 Edition]

Also, some studies have shown that cinnamon slows the assimilation of sugar and reduces insulin peaks, which is a good thing, because the less sugar in your blood, the less food for cancer cells — which feed on sugar. Other foods that reduce the rise in blood sugar include onions or garlic, blueberries, cherries, and raspberries. [page 72, Servan-Schreiber, MD, PhD, David, Anticancer, A New Way of Life, 2009 Edition]

I used to use any variety of cinnamon that I found in the supermarket. Then I discovered the great flavor of Korintje cassia cinnamon – the intense and slightly sweet cinnamon that is often used in commercial cinnamon buns (why it smells so great when you pass the cinnamon bun stall at the mall). BUT, after doing a little research for this blog, I learned that cassia cinnamon contains coumarin — a compound about which there are some serious health-related concerns. In fact, Germany has taken cassia cinnamon off the market in that country because of these health concerns.

To be sure to avoid cassia cinnamon, I now cook ONLY with cinnamon that is specifically labeled: Ceylon cinnamon, which I buy at Penzeys Spices (online or at their bricks and mortar stores).

Unfortunately, in the US, most of the ground cinnamon is cassia cinnamon and the label simply says “cinnamon” — so you don’t know what you are buying, unless you get your cinnamon from a specialty spices store where the varieties are clearly labeled.

By the way, Ceylon cinnamon has a somewhat soft/mild cinnamon flavor so you may need to use a lot of it to get the cinnamon flavor you want. That’s why I buy Ceylon cinnamon by the four-ounce bag. It’s also less expensive per ounce in the bag than in the smaller jars. (By the way, Penzeys Spices also sells inexpensive empty glass jars, with shaker top inserts, so I pour the cinnamon from the bag into one of those jars.)

To learn more about cinnamon

• Memorial Sloan-Kettering Cancer Center’s About Herbs (and spices) database
• German Federal Institute for Risk Assessment has a good FAQ about cinnamon.
• Gernot Katzer’s Spice Pages

Recipes with cinnamon

• Monamifood’s Cinnamon: Steel-Cut Oatmeal

Enjoy and be healthy!

~Leni

SPINACH AND ONION CRUSTLESS QUICHES

After creating the recipes for Egg White Puffs and for Carmelized Onions and Roasted Spinach, it suddenly dawned on me that I could combine the two recipes and make Spinach and Onion Egg Puffs – now fondly known as Spinach and Onion Crustless Quiches.  Wow! They turned out great and my family and I have been enjoying them for breakfast, lunch, light dinners, and snacks ever since!

SPINACH AND ONION CRUSTLESS QUICHES ( aka SPINACH AND ONION EGG PUFFS)

Makes 6 crustless quiches (each one the size of a muffin)

If you would like to see a video showing how this recipe is made, just click on this link for the YouTube video that I made with the help of my friend Ludo Van Vooren, who served as my director and film editor, and my husband, Charles Nazare, who cheered me on. Also a big thanks to my friends Shelley and Fred and cousin David who looked this video over and told me it was good enough to share. I had my doubts, but I’ve swallowed my pride and learned to live with the fact that I don’t look as young as I used to when I made my other videos…and I’m out of practice, besides. But making this video was fun, so I plan to do more of them for this blog in the future. I hope you enjoy viewing the video.

Ingredients

• Extra virgin olive oil (for greasing the inside of each muffin cup)
• 6 tablespoons caramelized onions, prepared according to the post, Monamifood Caramelized Onions & Roasted Spinach
• 6 tablespoons roasted spinach, prepared according to the post, Monamifood Caramelized Onions & Roasted Spinach
• About 1½ teaspoons ground turmeric
• freshly ground black pepper, to taste
  
• Aleppo pepper or any mild red pepper, such as paprika (not the hot variety). The purpose of the red pepper is to give the quiche a nice warm color.
• fresh thyme leaves (or dried thyme leaves or dried oregano – or a mixture of these), to taste
• 1, 16-ounce container of liquid egg whites
• 1 tablespoon shredded or grated Parmesan cheese (optional)

Equipment Prep Step

• If you are going to cook these quiches in a microwave oven, you will need a 100% food-grade silicone muffin pan (for regular, not mini size muffins).
• Unfortunately, in a microwave oven, the food in a muffin pan does not cook evenly. (The food closer to the walls of the oven cooks faster than the food farther from the walls of the oven.)  So using a pair of kitchen shears, I cut my silicone muffin pan into 6 muffin cups as you see below. Now I can arrange the muffin cups in a circle for even cooking.
  

My silcone muffin pan after surgery to separate the muffin cups

Directions (Microwave cooking)

Note: Oven cooking directions are given below the microwave cooking directions.

• Using a pastry brush and olive oil, lightly grease the inside of each silicone muffin cup with olive. (You may not need to grease these muffin cups. If you find that your little quiches slide out of their cups without greasing the muffin cups, that’s great; just skip this step.)

• If you can, remove the glass “go round” inside your microwave oven and place it on your kitchen counter. (If you can’t remove the glass “go round” from your microwave, then just use a large round microwaveable platter.) Arrange the 6  individual greased silicone muffin cups in a circle on the glass “go round” or round platter. Try to make sure that each of the cups is about the same distance from the outer edge of the glass “go round” or platter.
• Put 1 tablespoon of caramelized red onions inside each of the muffin cups.
• Put 1 tablespoon of roasted spinach inside each of the muffin cups.
• Sprinkle a scant ¼ teaspoon of ground turmeric into each of the muffin cups.
• Sprinkle a little freshly ground black pepper into each of the muffin cups.
• Sprinkle a little Aleppo pepper into each of the muffin cups.
• Add as much fresh thyme as you like to each of the muffin cups
  
• Shake the container of egg whites (as it says on the carton). Pour the liquid egg whites into the partially filled muffin cups, filling each cup almost up to the top. You will use – or almost use – the entire container of egg whites.
• Using a small spoon, gently mix the contents of each muffin cup to distribute the veggies more evenly.
• Place the “go round” or platter with the filled muffin cups into the microwave oven.
  
• Cook on high for 3– 4 minutes or until outer half of each of the mini quiches is starting to look slightly cooked (not so runny).
  
• Carefully rotate the each muffin cup 180 degrees so that the inner edge becomes the outer edge.
• Cook on high for another 2-3 minutes or until there is no more liquid remaining on the top of each quiche. In the final minute or so as they cook, you see them puff up high above the top edges of the muffin cups and then drop back down when they’re done. It’s dramatic and fun to watch!
• If desired, top each little quiche with a sprinkling of Parmesan cheese, and heat for another 10-15 seconds to melt the cheese.

• When the muffin cups are cool enough to handle comfortably, remove them from the oven.

One muffin cup with a Spinach and Onion Crustless Quiche inside

• Invert each muffin cup and the little quiche should slide right out. When you turn the quiches  right side up they look beautiful — and, I think you will agree, taste GREAT!

Directions (Oven cooking)

• To cook these mini quiches in a regular (not microwave) oven, follow the directions given above, but bake at 350 degree F — either in a silicone muffin pan or in regular metal muffin pan. I made three little quiches in my toaster oven (using cut-up silicone muffin cups) and they were ready after baking for about 20 minutes. It should take around that long to cook these in a metal muffin pan, too.
  

Notes

• After posting this recipe (and that was after making it at least 25 times), I discovered that adding fresh thyme made the little quiches even more delicious. And, since thyme is an anti-cancer food in its own right, (as explained in my earlier post, Roasted Grape Tomatoes and Thyme), go ahead and add plenty of thyme. Just buy (or grow) fresh thyme, wash it, dry it, and store it in your freezer. Storing in your freezer will make it easy to remove the leaves from the stems (as explained in the Roasted Grape Tomatoes post) and it will still taste fresh.
• If you are out of fresh thyme, no problem. Use dried thyme or dried oregano leaves. Oregano and thyme (as well as rosemary, basil, and mint) are members of the terpene family and have anti-cancer properties.
• These Crustless Quiches do not freeze well. But you can store them in your refrigerator for a few days.
• By using a silicone mini muffin pan (cut up into individual cups), you can make mini quiches. (And, if you don’t want to cut up all your silicone bakeware, use the pan as is and take out the cooked mini quiches and return the pan to the microwave to cook the rest.) I served these mini quiches at a party not long ago and they disappeared!
• I learned the hard way that if I follow the manufacturer’s direction that came with my silicone muffin pan: “do not place in the dishwasher,” then the muffin cups remain non-stick and I do not need to to grease the muffin cups.
  +++++++++++++++++++++++

And here’s another Crustless Mini Quiche recipe from Monamifood: Updated Crustless Mini Quiches. The newer version does not require silicone muffin pans. And it is easier to make. However, it does not include turmeric. I now use turmeric (including fresh turmeric) in a lot of other foods I cook, so I don’t mind not having some for breakfast.

Enjoy and be healthy,

~Leni