Rethinking Fat: A Ketogenic Approach to Type 2 Diabetes Management

For decades, we’ve been told that fat is the problem. That eating fat makes us gain weight, clogs our arteries, and increases our risk for chronic disease.

But what if this long-standing advice has missed the mark, especially when it comes to managing Type 2 diabetes?

In recent years, both research and clinical experience have begun to challenge the idea that fat is the primary driver of metabolic disease. Instead, attention has shifted toward insulin resistance and the role that carbohydrates play in blood sugar dysregulation. This shift has opened the door to renewed interest in low-carbohydrate and ketogenic dietary approaches for Type 2 diabetes.

A Different Perspective on Dietary Fat

The documentary Fat Fiction explores how dietary fat became misunderstood in modern nutrition guidance.

The 2020 documentary Fat Fiction takes a critical look at how modern dietary guidelines came to be and asks an important question: Have “low-fat, heart-healthy” recommendations actually improved metabolic health?

Featuring physicians, researchers, and journalists including Dr. Sarah Hallberg, Dr. Jason Fung, Dr. Mark Hyman, and Nina Teicholz, the film explores how saturated fat became the villain while sugar and refined carbohydrates were largely overlooked.

Rather than simply critiquing the past, Fat Fiction points toward a different framework, one that may be especially relevant for people struggling with insulin resistance and Type 2 diabetes.

“Reversing Type 2 Diabetes Starts with Ignoring the Guidelines”

One of the most influential voices featured in Fat Fiction is Dr. Sarah Hallberg, whose widely viewed TEDx talk, Reversing Type 2 Diabetes Starts with Ignoring the Guidelines, helped change how many clinicians and patients think about diabetes care.

Her message was both simple and radical:
Type 2 diabetes is not a disease of insulin deficiency. It is a disease of carbohydrate intolerance.

Dr. Hallberg highlighted a fundamental contradiction in standard dietary advice. While the body has essential requirements for amino acids (protein) and fatty acids (fat), there is no minimum dietary requirement for carbohydrates. Yet traditional diabetes guidelines have long encouraged people to consume a significant percentage of their calories from carbohydrates, the macronutrient that most directly raises blood sugar and insulin levels.

In her clinical work, Dr. Hallberg demonstrated that when carbohydrate intake was reduced and replaced with adequate protein and healthy fats, many patients experienced dramatic improvements. In one study, patients following a low-carbohydrate, higher-fat approach were able to significantly reduce or eliminate insulin use, while those following conventional dietary recommendations often required increasing medication.

Perhaps most importantly, she emphasized that reversal and remission should be a goal, not just long-term management.

Understanding the Metabolic Connection

At its core, Type 2 diabetes is a condition of insulin resistance.

When carbohydrates are consumed, blood glucose rises and insulin is released to move that glucose into cells. Over time, repeated glucose spikes can lead cells to become less responsive to insulin’s signal. The body compensates by producing more insulin, creating a cycle of elevated blood sugar, elevated insulin, and worsening insulin resistance.

A ketogenic or very low-carbohydrate approach addresses this cycle directly.

By significantly reducing carbohydrate intake, the demand for insulin decreases. The body begins to rely more heavily on fat and ketones for fuel, which can improve insulin sensitivity and stabilize blood sugar levels over time.

What the Research and Clinical Experience Show

A growing body of research suggests that low-carbohydrate and ketogenic approaches may:

• Improve fasting blood glucose and HbA1c

• Reduce post-meal blood sugar spikes

• Decrease the need for diabetes medications (under medical supervision)

• Support weight loss when appropriate

• Improve triglycerides and HDL cholesterol

• Reduce markers of inflammation

Clinicians like Dr. Hallberg documented these outcomes repeatedly in real-world practice, often in patients who had struggled for years despite following standard dietary advice.

What Does a Ketogenic Approach Look Like?

A therapeutic ketogenic or low-carbohydrate approach for Type 2 diabetes typically emphasizes:

Foods to Prioritize

• Healthy fats such as olive oil, avocados, nuts, seeds, and fatty fish

• Adequate protein from high-quality sources like eggs, poultry, meat, and seafood

• Non-starchy vegetables rich in fiber and micronutrients

• Full-fat dairy if tolerated

Foods to Minimize

• Refined carbohydrates and added sugars

• Sugary beverages and snacks

• Grains and starches, or significantly reduced portions

• Highly processed “low-fat” foods

Macronutrient ratios are not one-size-fits-all. Some people thrive with a strict ketogenic approach, while others do best with a more moderate reduction in carbohydrates. Personalization matters.

Important Safety Considerations

A ketogenic approach should be undertaken thoughtfully, particularly for individuals who use insulin or blood sugar-lowering medications. As blood sugar improves, medication needs often decrease, sometimes rapidly.

For this reason, dietary changes should always be coordinated with a healthcare provider, and ideally supported by a qualified nutrition professional.

This approach is not about extremes or perfection. It’s about using food strategically to support metabolic health.

A More Empowering Conversation About Diabetes

What makes the ketogenic conversation compelling isn’t that it claims to be the only solution, but that it reframes the problem.

Instead of asking how to manage rising blood sugar indefinitely, it asks:

• What is driving insulin resistance?

• How can we lower insulin demand?

• How can nutrition support metabolic healing rather than constant correction?

For many people, this shift brings not only better lab values, but a renewed sense of agency and hope.

Type 2 diabetes does not have to be a progressive, irreversible condition. With the right approach, meaningful improvement, and in some cases remission, is possible.

Curious to Learn More?

If you’re interested in exploring this perspective further:

• Watch Fat Fiction to better understand how dietary fat became misunderstood

• View Dr. Sarah Hallberg’s TEDx talk, Reversing Type 2 Diabetes Starts with Ignoring the Guidelines, for a clear, accessible explanation of the low-carbohydrate approach

If you’re navigating Type 2 diabetes or prediabetes, personalized guidance matters. Sustainable change happens when good information is paired with individualized support and careful monitoring.

Snowed In, Fed Well, and Softened Back Into Ourselves

Some gifts arrive wrapped in inconvenience.

Snowed In, Fed Well, and Softened Back Into Ourselves

Over the last 48 hours, Northwest Arkansas has been wrapped in snow. Roads quiet. Calendars cleared. The kind of weather that quietly insists you stay put and listen.

So what does a nutritional therapy practitioner do when her love language is cooking and she knows the gut health benefits of fermented foods like sourdough bread?

She feeds people.

When snow clears your calendar, the kitchen becomes a refuge for creating gut-healthy fermented foods.

Flour hit the counter early. Two loaves of sourdough bread took shape—one a classic seeded slow ferment, the other the now-viral chili crisp and cheddar loaf. Bold, savory, unapologetically cozy. The kind of bread that perfumes the house and makes waiting feel worthwhile.

While dough rested and rose, a pot of homemade ramen simmered on the stove. Steam fogging the windows. Food built layer by layer, not rushed, not optimized, just made with attention. My husband joined in too, turning sourdough discard into bagels, proof that nothing nourishing needs to be wasted when you understand how to work with fermented foods.

Patience is baked into every loaf—and into every healing journey.

And then we did the most important thing.

We fed our neighbors.

Warm bread passed hand to hand. Bowls shared. No big gestures, just quiet generosity that snow days seem to invite. Food as communication. Food as care.

After hours of snow play, this is what parasympathetic rest looks like—exhausted, content, and safe.

Outside, the dogs played until they were joyfully exhausted, tearing through fresh snow like it was brand new every time. Inside, the house softened. Nervous systems followed suit. This is parasympathetic nourishment in real time. Warm food, shared meals, laughter, rest. Nothing forced. Nothing scheduled.

The crumb doesn't lie—fermentation takes time, and that's exactly the point

The Science Behind Sourdough Bread and Gut Health

Here's what I love about sourdough bread as a nutritional therapy practitioner: it's a living lesson in how fermentation creates gut-friendly compounds through the action of lactic acid bacteria and wild yeast. You can't rush this process. The fermentation breaks down gluten and reduces compounds called FODMAPs, making sourdough bread easier to digest than conventional bread.

The wild yeast and lactic acid bacteria in sourdough fermentation produce enzymes that break down phytic acid, which means your body can better absorb minerals like iron, zinc, and magnesium. This fermentation process also creates prebiotics—the fiber that feeds beneficial gut bacteria—supporting your microbiome and digestive health.

It's the opposite of our usual "faster is better" food culture.

Real life isn't tidy. Real nourishment isn't either.

And that fermentation process mirrors what our bodies need for healing. Real digestion, real healing, real rest—they all require time. They require us to step out of fight-or-flight mode and into the parasympathetic state where repair actually happens.

As a practitioner, I talk a lot about digestion, regulation, and resilience. But moments like this are where those concepts stop being educational and start being lived. Slow food. Safe connection. Predictable warmth. These are not extras. They are foundational to gut health and nervous system healing.

I didn't set out to document this. When the snow started, I had no intention of turning it into a blog post. But as the dough rose and the kitchen filled with warmth, I realized there was something here worth capturing—not for perfection, but for truth. These photos aren't magazine-ready. My kitchen wasn't Instagram-perfect. Flour was everywhere. The counter was a disaster. I had dough under my fingernails and my hair tied back with whatever was within reach. But that's the beauty of creating fermented foods and sharing the real moments of nourishment. It doesn't demand perfection. It just asks that we show up.

Sometimes the internet gets it right—this chili crisp sourdough was worth the hype.

The chili crisp loaf was a revelation. Using the lamination technique—rolling out the dough and folding in layers of chili oil, sharp cheddar, and fresh scallions—created pockets of savory heat throughout the fermented bread. It was indulgent and nourishing at the same time, which is exactly how food should feel when you're honoring your body instead of following rigid rules.

Bagels made from sourdough discard—nothing wasted, everything honored.

By the second evening, our pantry and fridge was stocked with gut-healthy fermented sourdough and nourishing soups of all sorts. Our neighbors were fed. Our nervous systems were calm. The dogs were exhausted from snow play. And I realized that what felt like an interruption was actually an invitation—to slow down, to create, to nourish without pressure.

Snow days don't ask us to be productive. They ask us to be present.

This is where gut health begins—flour, water, time, trust, and wild fermentation.

And sometimes, the most therapeutic thing you can do for your digestive health is bake sourdough bread, feed your people, watch the dogs play, and let your parasympathetic nervous system remember what safety feels like.

The snow has stopped falling. The roads will be cleared. Life will speed back up. But I'm holding onto this—the memory of flour on my hands, steam rising from a Dutch oven, the quiet hum of fermentation happening whether I'm watching or not.

Maybe that's the real lesson about healing. Like baking sourdough bread, health doesn't need our constant attention. It just needs the right conditions and enough time for the fermentation process to work its magic.

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More sourdough experiments to come. More slow mornings. More reasons to remember that gut health and nourishment aren't a race.

From Ginger Tea to Handmade Soap: A Zero-Waste Experiment

This is the jar that started it all.
Leftover ginger pulp, refusing to be wasted.

I have a bit of a problem.

I hate wasting food scraps. Especially ones that still feel useful. Ginger pulp, in particular, refuses to be ignored.

Every week after making ginger tea, I’m left with a small jar of spicy, aromatic ginger pulp. And every week, I ask the same question:

What else can I do with this?

That question turned into a zero-waste experiment.

From Ginger Pulp to Infusions

This is where the ginger pulp went first.
Cinnamon-ginger honey, slowly infused and doing its thing.

First, fresh ginger became my weekly pitcher of warming, anti-inflammatory tea.
Then the leftover pulp made its way into cinnamon-ginger honey. At one point, it even became a ginger muslin bath soak because apparently my brain decided ginger deserved a full spa experience.

Still, the question lingered.

What else could it become?

This is what curiosity looks like before it turns into soap. 🧼

Ginger scraps, good oils, and a willingness to learn.

Learning Soap Making for the First Time (with some help)

I have a friend who makes soap and, thankfully, she’s both knowledgeable and very patient. Talking with her sparked a bigger question for me.

Everyone uses soap. If it’s something we reach for every day, why not think about how it might be supportive, not just cleansing?

That’s when I started wondering what would happen if I infused my Ayurvedic sesame oil with ginger and made handmade soap. I asked if ginger-infused sesame oil could even work.

She said yes.

So we made soap.

Actually, we made two batches.

Two Soap Batches, Two Different Results

The first was a lemongrass eucalyptus soap. It behaved beautifully. Smooth texture, even set, exactly what you hope for when learning a new process.

The second batch was a ginger-infused sesame oil soap, made slowly and intentionally. Almost immediately, small rice-like globules began to form as it set, a reminder that oils, temperatures, timing, and chemistry all have opinions of their own.

It was something my friend hadn’t seen before, which somehow made the moment more interesting instead of stressful.

When I unmolded the soap later and sent her photos, her first response wasn’t concern or troubleshooting. It was, “I love our imperfect soap.”

And really, everyone needs a friend like that.

Soap making, it turns out, is part art, part science, part surrender, and part magic.

It’s also a lot like sourdough.

There’s math. There’s chemistry. There’s a process you respect rather than rush. And then there’s a small amount of hopeful magic-wand waving.

Unmolded and curing 🧼 Not farmer’s market ready soap…but we’re learning.
The top batch didn’t behave exactly as expected, but taught us the most.

Why This Process Felt Familiar

What surprised me most wasn’t the chemistry. It was how familiar the process felt.

Working with raw ingredients. Observing instead of forcing. Adjusting based on what’s actually happening. That’s the same philosophy I bring to nourishment, digestion, and health.

One batch behaved exactly as hoped.
The other taught us a few lessons.

Both were a success.

What’s Next

These soaps are curing now. I’ll try again. I’ll tweak ratios, temperatures, and technique. And I’ll keep experimenting.

Because real nourishment, whether it’s food, self-care, or something as simple as soap, doesn’t come from shortcuts or surface-level polish.

It comes from curiosity, patience, and being willing to start before you feel completely ready.

All of this started with leftover ginger pulp and a refusal to waste it.

And I have a feeling it won’t end here.

More experiments to come.

So, I’m Plant Based. And I Made Bone Broth. Let’s Talk About It.

A Plant-Forward Cook… Making Bone Broth? Yes. Here’s Why.

If you’ve followed my cooking for a while, you know my kitchen leans heavily plant based. My meals are full of color, fiber, minerals, gentle flavors, and foods that support digestion and stress resilience. But I also believe in nuance — food choices should be rooted in intention, not perfection. And sometimes, that means embracing foods outside my usual pattern.

For me, two such foods have earned an honored place:

✨ A good-quality cheese
✨ A truly well-made bone broth

Both offer nutrients and depth that plants alone can’t always replicate, and both remind me that nourishment is personal, not dogmatic.

But let me be completely honest…
I had never made bone broth before this. And I was nervous.

Beef broth? I know it’s mineral-rich and deeply supportive, but my palate simply refuses it. I’ve tried. And tried. My body just votes “nope.”

So when this holiday turkey offered up its leftovers, I decided to try something new: a lighter, gentler bone broth. Something soothing, not heavy. Something I could actually sip and enjoy.

And surprisingly… this version is absolutely lovely.
It’s delicate, savory, mineral-rich, and doesn’t carry that intensity beef broth tends to have. It feels like a broth that belongs in a mostly plant-based kitchen — a bridge between the nourishment of animal foods and the gentleness of vegetables, herbs, and scraps that would otherwise be tossed.

It’s the kind of broth that reminds me nourishment isn’t rigid; it simply asks us to be thoughtful.

Proof that 90% of my cooking starts with veggie scraps and really good intentions.

How to make bone broth at home:

Bones + Scraps

• Turkey carcass, including wings, leg bones, and any roasted bits

• Skin and connective tissue

Vegetables + Aromatics
(Mostly from my freezer scrap bag.)

• Onion ends

• Celery tops

• A few carrot ends

• Garlic cloves

• Mushrooms

• Fresh sliced ginger - because GINGER

• Herbs like thyme, sage, or rosemary

• A splash of apple cider vinegar to help draw minerals from the bones

My plant-forward stomach said ‘nope’ 🤢… but my nutrient brain said ‘carry on.’

How I Made It (step by step instructions):

1. Load your stock pot or slow cooker.

Everything goes in — bones, scraps, aromatics, herbs.

This part felt like coming home again… vegetables to the rescue.

2. Cover with cold water.

Just enough to submerge the contents. This part is important!

3. Bring it to a gentle simmer.

Not a rolling boil. Simmering keeps the broth clear and allows slow mineral extraction.

4. Let it cook long and low.

• Stovetop: 8–12 hours

• Slow cooker: 12–24 hours

• Instant Pot: ~2 hours on high pressure

Longer time = deeper flavor + better gel.

5. Strain it.

Use a fine mesh sieve to remove solids. You can then use those scraps in your compost pile, so nothing goes to waste!

Proof that patience has a flavor.

6. Chill it.

A solid layer of fat rises to the top — you can keep it or scoop it off.

7. Mix in the gel.

If you see a wobbly gelatin layer, celebrate. That’s the good stuff. Mix that in and use it, it’s where a lot of the nourishment comes from!

How Much This Batch Made

From one turkey carcass, I ended up with:

• 4 jars (16 oz each)
• 2 jars (32 oz each)

The cozy reward for sticking through the turkey-carcass moment.

Perfect for winter soups, quick sipping mugs, and nutrient-rich cooking.

Storage Tips

• Refrigerator: up to 5 days

• Freezer: up to 6 months

I like freezing some in ice cube trays for small flavor boosts.

How to Use This Bone Broth

Let it be your kitchen sidekick:

🥣 Sip it on its own with sea salt as gut supportive nourishment
🍲 Build soups, stews, or ramen - I’ve already used both the 32 ounce jars I had in the fridge! I used this broth instead of veggie broth in one of my favorite all time nourishing winter recipes: https://minimalistbaker.com/curried-butternut-squash-soup/
🥘 Add depth to sauces and gravies
🍚 Cook rice or quinoa in it for extra minerals
🫕 Use it to deglaze pans for rich, savory flavor

Even in a plant-forward kitchen, bone broth can be a deeply intuitive choice — supportive, grounding, and a beautiful way to reduce waste.

Final Thoughts

One more thing I want to share, especially for anyone navigating digestive ups and downs: bone broth can be incredibly soothing for the gut. Its natural gelatin gives the lining of the digestive tract a kind of soft, protective hug, helping things feel calmer and more supported. The minerals pulled from the bones — like calcium, magnesium, and potassium — also play quiet but powerful roles in digestion, motility, and overall gut resilience. Even in a mostly plant-based kitchen like mine, this lighter turkey broth feels like a gentle ally for anyone wanting to nourish their digestive system without overwhelming it.

Homemade broth doesn’t need perfection; it just needs time, scraps, and intention. This was my first time making bone broth, and it turned out better than I ever expected. If you try your own, especially if you’re plant-leaning like me, you may find that this lighter, turkey-based version is exactly the gentle introduction you’ve needed.

Warm bowls await. 🍁

Feast Your Eyes, Fuel Your Body: A Journey Through Mindful Eating and the "Rainbow"

We often hear the phrase "eat the rainbow," and for good reason! Our plates can be a canvas of vibrant colors, each one whispering promises of health and vitality. Let's take a journey through a recent meal, from pan to plate, to explore why a colorful diet, leafy greens, and mindful eating are so crucial for our well-being.

Why "Eating the Rainbow" is Healthy

Just look at that medley of fresh vegetables sizzling in the pan! From the earthy browns of mushrooms and the bright whites of cauliflower to the crisp greens of snap peas and the fiery reds of bell peppers, this stir-fry is a perfect example of "eating the rainbow."

Why is this so important? Each color in fruits and vegetables often signifies a different set of vitamins, minerals, and antioxidants.

• Red: Think of the lycopene in bell peppers, a powerful antioxidant known for heart health benefits.

• Green: The chlorophyll in snap peas and other green veggies is packed with vitamins K and C, and folate, supporting bone health and immunity.

• White/Brown: While not as vibrant, foods like cauliflower and mushrooms offer their own unique benefits, including fiber and various B vitamins.

By incorporating a wide array of colors into your meals, you're ensuring your body receives a broad spectrum of nutrients, essential for everything from boosting your immune system to maintaining healthy skin and improving energy levels. It's like giving your body a comprehensive health insurance policy with every bite!

The Power of Green – Embracing Leafy Greens (and Wilted Amaranth!)

In the next stage of our culinary adventure, you can see the vibrant green of leafy greens, like the wilted amaranth in this dish, being added to the mix. This truly highlights the importance of incorporating these powerhouses into your diet.

Leafy greens are nutritional superstars, often touted for their impressive nutrient density. They are typically rich in:

• Vitamins: Especially Vitamin K (crucial for blood clotting and bone health), Vitamin A (for vision and immune function), and Vitamin C (an antioxidant).

• Minerals: Such as iron (for energy), calcium (for bones), and potassium (for blood pressure).

• Fiber: Essential for digestive health, helping to keep you feeling full and promoting regularity.

• Antioxidants: These compounds help protect your cells from damage caused by free radicals, potentially reducing the risk of chronic diseases.

Whether it's amaranth, spinach, kale, collard greens, or Swiss chard, adding a generous portion of leafy greens to your meals provides a significant boost to your overall health, supporting everything from your heart to your gut.

The Finished Masterpiece – The Art of Mindful Eating

And finally, the glorious culmination – the finished dish, beautifully presented in a bowl, ready to be enjoyed. This is where the concept of mindful eating comes into play.

Mindful eating isn't about dieting or restriction; it's about paying attention to your food, your body, and your eating experience. It involves:

• Engaging Your Senses: Notice the vibrant colors, the aroma of the cooked vegetables, the textures as you chew, and the complex flavors.

• Listening to Your Body: Pay attention to hunger and fullness cues. Eat when you're hungry, and stop when you're satisfied, not necessarily when your plate is empty.

• Slowing Down: Take your time with each bite. Chew thoroughly. This not only aids digestion but also allows your brain time to register that you're eating, leading to greater satisfaction.

• Appreciating Your Food: Think about where your food came from, the effort that went into preparing it, and how it nourishes your body.

By practicing mindful eating, you can transform a simple meal into a more profound experience. It helps you build a healthier relationship with food, reduce overeating, and truly savor the delicious and nutritious journey you're taking with every "rainbow" bite.

So, the next time you're planning a meal, remember the power of color, the importance of greens, and the beauty of eating with intention. Your body will thank you for it!

From Farm to Table: Embracing the Root to Stem Philosophy

Yesterday, while volunteering at the amazing Samaritan Community Center in Rogers, Arkansas, I witnessed the incredible impact of their community farm. Producing up to 15,000 pounds of fresh produce annually, this farm brings nutritious food to those who need it most. As we worked with carrots and turnips, I was reminded of the often-overlooked value of vegetable scraps.

As we cleaned up, my fellow volunteer asked if I wanted the discarded carrot and turnip tops. My enthusiastic "yes!" sparked a conversation about the potential of these humble leaves. It's a common practice to discard vegetable tops, but what if I told you that these scraps are not only edible but also packed with nutrients? Would that change your idea of what to do with vegetable tops?

This encounter led me to reflect on the "Root to Stem" philosophy, a movement that encourages us to use every part of a vegetable to minimize waste and maximize nutrition. Inspired by the "Nose to Tail" movement in the meat-eating community, Root to Stem promotes creativity and sustainability in the kitchen.

Let's explore the perks of using the whole vegetable, starting with the humble turnip leaf, which packs a surprising nutritional punch.

The Humble Turnip Leaf: A Nutritional Powerhouse

Turnip leaves, often discarded in favor of their crunchy bulbs, are a treasure trove of nutrients. Rich in vitamins A, C, and K, as well as minerals like potassium, calcium, and iron, these leaves offer a wealth of health benefits.

- Vitamin A: Essential for healthy vision, immune function, and skin health.

- Vitamin C: Boosts immunity, supports collagen production, and enhances iron absorption.

- Vitamin K: Crucial for blood clotting, bone health, and cardiovascular health.

- Folate: Essential for cell growth, DNA synthesis, and preventing birth defects. Absolutely fantastic for pregnant women by the way!

- Minerals: Rich in potassium, calcium, and iron, which support healthy blood pressure, bone health, and oxygen transport.

- Antioxidants: Contain various antioxidants that help protect against oxidative stress, inflammation, and chronic diseases.

I'll be the first to admit, using the lesser-known parts of veggies can be a challenge. But, I've learned a few tricks along the way, and I'm excited to share them with you. If you're feeling adventurous and want to give the Root to Stem philosophy a try, here are some ideas to get you started:

- Salads: Chop turnip leaves and add them to salads for a peppery flavor.

- Saag: Cook turnip leaves with garlic and spices to make a delicious Indian-inspired saag dish.

- Soups: Add turnip leaves to soups like minestrone or creamy soups for added nutrition.

- Stir-fries: Stir-fry turnip leaves with garlic, ginger, and your favorite vegetables for a quick and easy side dish.

- Pesto: Blend turnip leaves with olive oil, garlic, and parmesan cheese to make a tasty and healthy pesto sauce.

Embracing the Root to Stem Philosophy

The benefits of embracing the Root to Stem philosophy extend far beyond the humble turnip leaf. By using every part of a vegetable, you'll not only reduce food waste but also:

- Discover new flavors: Experimenting with different vegetable parts can lead to exciting new flavors and textures.

- Increase nutrition: Many vegetable scraps are rich in vitamins, minerals, and antioxidants, offering a boost to your overall health.

- Reduce food waste: By using every part of a vegetable, you'll significantly reduce the amount of food waste generated in your kitchen.

As you embark on your Root to Stem journey, remember that every vegetable offers a unique opportunity to get creative and reduce waste. Experiment with different recipes, get creative and explore new ingredients, and join the movement towards a more sustainable and nutritious food culture. Happy Root to Stem-ing! May your kitchen be filled with creativity, and your compost bin be empty.

My Adventures & Misadventures with the Mythical Sourdough

My very first successful loaf of sourdough…the angels wept at how long it took me to create this…remember, patience is KEY

For centuries, sourdough bread has been a staple in many cultures, prized for its unique flavor, texture, and nutritional benefits. This ancient bread has experienced a resurgence in popularity, and for good reason. Not only does sourdough taste amazing, but it also offers a host of advantages for our health, digestion, and overall well-being.

The Benefits of Sourdough Bread

1. Easier to Digest: Sourdough bread contains lactic acid, which breaks down some of the gluten, making it easier to digest for those with gluten sensitivity.

2. Higher Nutrient Content: The longer fermentation time of sourdough bread increases the bioavailability of nutrients like iron, zinc, and magnesium.

3. Lower Glycemic Index: Sourdough bread is digested more slowly, resulting in a lower glycemic index and a more stable blood sugar response.

4. Increased Probiotics: The natural yeast and bacteria present in sourdough starter promote the growth of beneficial probiotics, supporting gut health.

5. Unique Flavor and Texture: Sourdough bread's tangy, slightly sour taste and chewy texture are unmatched by commercial bread.

With all that being said, the idea of creating my own sourdough was awfully intimidating but as a Nutritional Therapy Practitioner, I was determined to overcome my trepidation and create a tasty loaf! After all, how could I extol the virtues of sourdough if I couldn’t even make it myself??

My Sourdough Journey: A Cautionary Tale

I'll be the first to admit, my initial foray into sourdough bread-making was...less than stellar. I threw caution to the wind, ignoring the sacred rituals of stretch and fold, overnight resting, and carefully measured ingredients. The result? A flat, dense, hockey-puck-like loaf that could've doubled as a doorstop.

As I took a tentative bite, I realized my mistake. But that failed experiment taught me a valuable lesson: patience and precision are key when it comes to sourdough. Now, I'm meticulous about my feeding schedule, timing, and recipe adherence. My calendar is filled with reminders to feed my starter, and I follow recipes to the letter (no deviations allowed...yet!).

Don't Be Afraid to Fail!

Sourdough can be intimidating, especially for beginners. The multiple steps, precise measurements, and unpredictable nature of wild yeast can be daunting. But here's the thing: failure is an essential part of the learning process!

Don't be discouraged if your first loaves don't turn out as expected. Keep trying, and you'll eventually develop the skills and confidence to create beautiful, delicious sourdough bread.

Getting Started with Sourdough

Ready to embark on your own sourdough journey? Start by creating your own starter using this simple recipe from I Am Homesteader: https://iamhomesteader.com/sourdough-starter/#wprm-recipe-container-64752

Once you have your starter thriving, try your hand at baking your first loaf using this beginner-friendly recipe from Farmhouse on Boone: https://www.farmhouseonboone.com/beginners-sourdough-bread-recipe/#wprm-recipe-container-40698

Happy baking, and remember: even the most imperfect loaves can lead to a perfect crust (and a great sense of humor)!