Mushroom Quinoa Veggie Stuffed Pumpkin

Mushroom Quinoa Veggie Stuffed pumpkin

Who isn’t in love with everything pumpkin! This is the first time I,ve stuffed a pumpkin and what a surprise! Well not really
everything you make with pumpkin is just amazing I think, but I have to say this stuffed pumpkin was really satisfying and delicious.
Bonus!! There are a lot of super nutrients, Beta Carotene + fiber found in the pumpkin and then stuffed with more super nutrient
dense foods such as oyster mushrooms, quinoa, tomatoes, zucchini, spinach, parsley +nuts leaving you pumped and ready to go.
I spent the day food prepping and felt pretty tired, had one of these stuffed pumpkins and I was rejuvenated and re-energized. That’s
exactly how you want to feel after you eat. So Let’s Go!


  • Makes 3 halves (I used the 4th half to make muffins)
  • 2 small orange pumpkins
  • 1 small yellow onion chopped
  • 1 tbsp. olive oil
  • 1/2 cup uncooked quinoa
  • 12 lge leaves of spinach chopped
  • 1 red pepper chopped
  • 1 small zucchini
  • 15 cherry tomatoes
  • 1 small package of fresh oyster mushrooms (your choice) chopped
  • 1/4 bunch of parsley chopped
  • salt + pepper to taste
  • walnuts and pumpkin seeds chopped for topping + 1tsp pumpkin spice + a touch of oil (mix together)
  • cranberries for topping (optional)


  1. Cut 2 small pumpkins in half starting at the top all the way around. Deseed and take all loose strands out, leaving a clean meaty pumpkin halves only. (3 Halves)
  2. Pour a little avocado oil in bottom of each pumpkin and massage in, sprinkle a little pumpkin spice, salt + pepper in each pumpkin.
  3. Turn oven on to 350 and place pumpkin halves on a baking sheet w a little water. Bake until just soft and take out of oven.
  4. After placing pumpkin in oven rinse 1/2 cup of quinoa, boil I cup of water and place quinoa in water, cook until quinoa is fluffy and no water left. When quinoa is almost ready mix slightly in chopped spinach. When spinach is cooked w quinoa take off stove. Let cool
  5. Chop up your small onion, red pepper, zucchini, tomatoes, mushrooms, parsley + nuts
  6. Place large frying pan on stove with olive oil. Place onions in pan a minute add zucchini, red peppers, tomatoes and mushrooms.
  7. Cook lightly until soft, stir and take off stove.
  8. Once your pumpkin halves (3) are soft, quinoa is just fluffy and cooled and vegetables + mushrooms are lightly cooked place quinoa in bowl, mix in vegetables and mushrooms. salt and pepper to taste.
  9. Place the stuffing mix into each pumpkin half, top with parsley, chopped nuts mix Place in heated oven bake either till the stuffing is hot or the pumpkin skin is soft and cooked well. Enjoy
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Healthy Pumpkin Spice Muffins

Healthy Pumpkin Spice Muffins w Chopped Walnuts + Cranberries

These muffins are made with fresh baked + purred pumpkin, low in natural sweeteners, (no guilt here) and taste
delicious! The fresh pumpkin is a ‘nutrient dense’ food, high in fiber, vitamins + minerals especially beta-carotene, but low
in calories. So go ahead and enjoy these while they last.

Ingredients Makes 12 muffins

  • 1 cup spelt flour
  • 1 cup oat flour
  • 1/2 cup rolled oats
  • 1/8 cup coconut sugar + 2 tbsp
  • 1/2 tsp salt
  • 2 tsp baking powder
  • 1/2 tsp baking soda
  • 3 tsp pumpkin spice (1 also for topping)
  • 1/4 cup chopped walnuts + some for topping
  • 1/4 cup chopped cranberries + some for topping
  • 3/4 cup fresh pumpkin puree
  • 1/2 cup almond milk (Silk)
  • 2 eggs or flax eggs
  • 1/8 cup maple syrup + 2 tbsp
  • 1 tsp vanilla extract
  • mix together about 2 tbsp. of coconut sugar + 1 tsp pumpkin spice together for topping


  1. Preheat oven to 350 and lightly oil muffin pan
  2. Slice 1 small pumpkin in half. Add about 1/2 tsp.avocado oil and massage it over 1/2 pumpkin, add a little salt, pepper + pumpkin spice. Bake 1/2 of the pumpkin until soft. Do not over bake it
  3. In a large bowl mix together the spelt flour, oat flout, rolled oats, coconut sugar, salt, baking powder, baking soda, pumpkin spice,
  4. chopped nuts + cranberries
  5. In a separate bowl mix together the almond milk, eggs, maple syrup, and vanilla extract.
  6. Once pumpkin is cooked lightly scoop out 1 cup and place in blender with the wet ingredients. Puree until blended
  7. Slowly pour the pumpkin puree mix into the dry mix and blend together. Do not over mix. ( mix should be a fairly wet mix)
  8. Scoop about 1 tbsp.into the prepared muffin sheet. Should get about 12 muffins.
  9. Top the muffins with chopped walnuts, cranberries + sprinkle the coconut sugar mix over muffins
  10. Bake for about 30 minutes or until a toothpick comes out clean.
  11. Let cool before removing. ENJOY!
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Fresh Quinoa Tabbouleh Salad

I made this Fresh Quinoa Tabbouleh Salad to have with my Chickpea Falafel Wraps or some days just for lunch or dinner alone. Either way paired
off or alone it’s one of my favorite salads. It’s got a good amount of quinoa in it and good sources of vegetables that are so vibrant and full of life. This salad is all organic, so easy to put together and full of nourishment for the body mind and soul!


  • 2 cups cooked white quinoa ( 1 cup quinoa to 2 cups boiling water)
  • 1 med. cucumber chopped with skin on
  • 1 lge tomato chopped
  • 1 red pepper chopped
  • 1 bunch of green onions chopped
  • 1 cup of fresh flat parsley chopped
  • 1/2 cup of fresh mint chopped


  1. Rinse your quinoa well, boil 2 cups of water and place the quinoa in the hot water on med heat and cook until nice and fluffy or all
    the water has been absorbed. You can add more taste to the quinoa by adding seasoning, lemon or lime juice, herbs and soy sauce.
  2. Once quinoa is cook and fluffy take off of heat and let it cool. (important)
  3. While your cooking and letting you quinoa cool down chop all your ingredients that go into the tabbouleh.
  4. Once tabbouleh has cooled mix in lightly the chopped veggies
  5. For the dressing whisk together some lemon juice, olive oil, chopped fresh garlic, salt and pepper and pour over tabbouleh and stir lightly.
  6. Enjoy right away or keeps well in the fridge.

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Healthy Chickpea Falafels

These falafels come together rather quickly in a food processor and seriously “are to die for”. They are so flavorful from the herbs, seasoning, aromatics and rather fresh and light from the vegetables in this recipe. Best pan fried and serve in a wrap or a nice easy to make salad like the Quinoa Tabbouleh

Oh I haven,t mentioned the sauces I used here the “Beet Hummus” and the “Vegan Coconut Yogurt Tzatziki sauce. Together these flavors will make your taste buds dance in your mouth


Makes about 20 falafels;

  • 3 15 oz cans of chickpeas rinsed well
  • 3/4 cup green onions chopped
  • 3/4 cup fresh flat-leaf parsley leaves
  • 3/4 cup fresh cilantro leaves
  • 1/2 cup chopped celery or zucchini
  • 1 tbsp wine vinegar or AC vinegar
  • 3 tbsp fresh lemon juice
  • 3-4 garlic cloves
  • 1 1/2 tsp turmeric
  • 3 tsp ground cumin
  • 2 tsp ground coriander
  • 2 tsp Himalayan salt
  • 1/2 tsp black pepper
  • 1/8- 1/2 tsp crushed red pepper ( I find even 1/8 too much for me, if you like SPICY add more)
  • 1 cup rolled oats
  • 1/2 cup millet flour ( for dusting patties) or really any flour will do w a little salt added


Falafel Patties:

  1. Combine chickpeas, onions, parsley, cilantro celery, vinegar, lemon, garlic and spices in a food processor. Blend well until combined
    and smooth. Add the oats and pulse a few more times. Refrigerate for about 1/2 hour making it easier to shape.
  2. 2. Using 1/4 mixing cup measure out small cups of mixture and with you hands shape into balls. Make your seasoned flour mixture
    and lightly sprinkle flour onto the falafel balls.
  3. 3. Preheat a nonstick skillet pan (oiled) on medium heat. Place falafel balls in the pan, flattening them sofly and cook 6-10 minutes
    until golden brown on each side and crisp on the outside. ( You can freeze these raw and thaw before cooking smaller amounts)

Coconut Tzatziki Sauce:


  • 1/2 lge unpeeled finely grated cucumber. ( Will shrink to 1/4 cup after drained. Use organic when possible)
  • 1 1/2 cup coconut yogurt.
  • 1/4 cup well chopped fresh dill
  • 4 med sized garlic cloves
  • Pinch of Himalayan salt and black pepper (add more to taste)
  • 1 1/2 tbsp lemon juice
  • 1 tbsp X virgin olive oil


  1. Grate cucumber finely with the skin on. Makes about 1 cup. Place in a fine-mesh strainer over a small mixing bowl or onto a clean towel and squeeze out excess moisture. Should end up with about 1/4 cup.
  2. Pace coconut yogurt in a lge mixing bowl and add strained dill, garlic, salt and pepper, olive oil and lemon juice. Stir well.
  3. Taste test and add more salt or garlic or dill for enhanced flavor.
  4. Serve or store in refrigerator. up to 5 days
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Iced Cold Turmeric Ginger Lemon Aid

Anti-Fatigue Drink

I love my Turmeric just because it’s so good for me and it contains anti fatigue, anti inflammatory, cancer fighting, and many other benefits. During the winter the hot turmeric lattes are great and now with this summer weather iced cold turmeric lemon aid is the thing!

Spice it up with ginger, lots of lemon slices, a little maple syrup, mint leaves, ice cubes and your set for an all out day, or just sit back and relaxing evening. Takes minutes to prepare + taste delicious!

Iced Turmeric Ginger Lemon Aid:


  • 1 tsp. organic turmeric powder
  • 2-3 tsp fresh grated ginger or ginger juice
  • 2 cups clean water
  • 1/2 squeezed lemon juice + lemon slices
  • maple syrup to taste
  • fresh mint leaves
  • iced cubes


  1. Lightly boil the water
  2. Add your turmeric with a little pepper, and ginger
  3. Turn down the heat after a minute and simmer lightly for 10 minutes
  4. Cool while adding lemon juice
  5. Once cooled add sweetener, lemon slices, mint leaves and iced cubes.

* To make more, just double or triple recipe.

Cool off and enjoy!

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Summer Broccoli Apple Almond Salad

Broccoli contains glucosinolates which are powerful anti-cancer agents that neutralize cancer-causing substances before they can damage healthy cells. Broccoli also supports liver health and digestion.

You will always find some organic broccoli in my fridge. I may steam it and have it as a side with dinner, I use some in my smoothies and juices and in my salads such as this easy delicious summer salad. The broccoli is chopped into small pieces with some of the stem because there are a lot of nutrients there and it taste good as well. I’ve added chopped apples, lots of parsley and mint, yellow raisins, sliced almonds and raw sunflower seeds.

Topped with a light lemon vinaigrette and your set for lunch and dinner if you like for a few days with no cooking in this summer weather and soon to be July steaming hot summer.


  • 2 large heads of broccoli florets and stem (washed and chopped)
  • 2 apples (chopped)
  • 1/2 bunch of parsley (chopped)
  • 1/2bunch of mint (chopped)
  • 1/2 cup raw sunflower seeds
  • 1/2 cup sliced almonds
  • 1/2 cup raisins


  1. Rinse all veggies well
  2. Place the chopped broccoli into salad bowl
  3. Place the apples, parsley, mint seeds and raisins in bowl and mix well.
  4. Make a light vinaigrette with 1/4 cup x virgin olive oil. 1/8 cup apple cider vinegar, juice of 1/2 lemon, 2 tbsp maple syrup, salt + pepper to taste.
  5. Mix together well and pour over salad and stir well.
  6. Top with extra apple, raisins nuts and serve!
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Sourdough Cinnamon Rolls with Kefir Creme Cheese Glaze

I never imagined that I could eat cinnamon rolls and not feel guilty! But here I am making them and not just any cinnamon rolls, they’re “sourdough cinnamon rolls”.

What does that mean?

Well first of all, the sourdough gives the rolls a probiotic benefit which supports gut bacteria, digestion and a heck of alot more. Also, most of the junk associated with flour becomes obsolete after it has been fermented with a sourdough culture. Some of the gluten is predigested, and phytic acid which steals nutrients from the body is neutralized. So you can see that I’m feeling alot more happier when I’m enjoying a healthier reat with benefits.

Here are some other benefits of sourdough:

* Sourdough is a natural leavening agent! So you don’t need commercial yeasts which are processed and runs counterproductive to creating something healthy.

* Sourdough also adds so much flavor to your baked goods. I’ve been creating sourdough recipes for awhile now and what a difference the sourdough makes to the flavour. It’s unmistakable and so delicious.

So let’s move on here with the other ingredients in the “sourdough cinnamon rolls”. When it comes to cinnamon, well it has to be organic and the best I can find because I love the taste of it, the way it smell, the many ways that I can use it in my recipes and food.

A little bit about cinnamon:

Cinnamon comes from the Cinnamomum verum (Cinnamomum zeylanicum) tree. Specifically the tree bark which is pure bark, essential oils, in ground spice form (which is bark powder).

Cinnamon is one of the most beneficial spices on earth, giving it antioxidant, anti-diabetic, anti-microbial, anti-inflammatory, immunity-boosting and potential cancer and heart disease-protecting abilities. It’s such a beautiful spice that it’s benefits are a super big plus to me.

Finally the Kefir Cream Cheese Glaze.

It’s worth making! Here are some benefits of Kefir Cream Cheese:

* Milk kefir is predigested. This means that the beneficial microbes (bacteria and yeast) in milk kefir have broken down making it easier
to digest.

* Kefir contains good fats and proteins, vitamin B, vitamin K and folic acid. Supports overall well-being.

* Probiotic food that builds bone strength, improves digestion, boost immunity, gut healing, fights cancer, combats !BS and more

Onto the recipe:

Sweet Dough:

  • 3 cups all purpose flour
  • 1 cup sourdough starter
  • 1 egg
  • 3/4 cup milk, (cultured milk, kefir milk, buttermilk, yogurt)
  • 4 tbsp butter (cut into small pieces)
  • 1 tsp baking powder
  • 1/2 tsp baking soda
  • 1/2 tsp salt (Himalayan salt)
  • 1 tbsp coconut sugar, honey or maple syrup)


  • 1/2 cup less 2-4 tbsp coconut sugar
  • 3 full tsp cinnamon (I use organic)
  • 6 tbsp butter, melted

Kefir Cream Cheese Glaze:

  • 2 tbsp butter
  • 1/2 cup whipped kefir cream cheese
  • 1/8 cup sifted powdered sugar (you can taste test and just add enough sugar to your liking) (I used just a couple tbsp.)
  • 1 or 2 tbsp milk


  1. I prepared the dough before going to bed so that it could ferment from 7-12 hours while I,m sleeping. Cut up the butter, add the starter, sweetener, egg and milk until the dough starts coming together. Cover and place in a warm spot in the kitchen for 7 to 12 hours.
  2. When ready to start baking, prepare oven to 350F combine the baking powder, salt, baking soda, and sugar and mix. Sprinkle over dough and knead until it comes together. You want a soft dough that you are going to be able to roll out. If you need a bit more flour or a bit more milk add it.
  3. Combine the filling ingredients in a small bowl until it forms into a paste.
  4. Flour surface for rolling dough out with rolling pin. Once rolled out rectangular. spread filling ingredients evenly over rolled dough.
  5. Roll your dough with oily fingers. rectangular 1/4-1/2″ thickness. Take your time with this step. You want the log to be somewhat tight so that the swirls stay in tact when baked. Once you get to the end, make sure the dough is facing seam side down.
  6. With an oiled knife or a bakers scraper cut in 1″ or 1 1/2″ pieces.
  7. Place in circular baking container or sheet pan lined with parchment paper, spread an inch apart with swirl facing upward. In preheated oven bake for 20 to 30 minutes until golden brown on top and bottom.
  8. While rolls are baking or cooling make the glaze. Add soft butter, whipped kefir cream cheese and sifted powdered sugar to a bowl. Mix with a hand held mixer, thin out with a little milk as needed.
  9. When rolls have cooled well you can add the glaze on top of rolls all at once or when being served one at a time.

Enjoy this healthy probiotic treat!

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Kefir Cheese


Kefir is a unique cultured daily product and a highly probiotic-rich food. Kefir comes from the Turkish work “keif” which means “good feeling”. Probiotic foods are so beneficial in increasing good bacteria in the gut. They contain many bioactive compounds, including as many as 30 strains of good bacteria that help fight against tumours, bacteria carcinogens, boosting immunity, supports digestion, improves allergies, heals skin, nourish the brain and much more. Probiotic foods such as kefir have been tabbed as an ?it? health food of the 21st century.


Making your own milk kefir cheese is easy, delicious and a healthier alternative to cream cheese and sour cream. You can use this tangy and rich cheese as a dip, spread, salad dressing, or as a topping for baked goods such as carrot bread, or homemade cinnamon rolls. Your options are endless and open to your own imagination.



  • 2 bottles of organic plain kefir milk
  • 2 light weave kitchen cloths
  • 2 large bowls or cooking pots
  • very thin rope, string, thread


  1. Place a light weave cloth spread over a large bowl or pot with edges hanging over the rim so that your can fold all edges together to contain the kefir milk once you pour it into and over the cloth.
  2. Pour 1 bottle of the kefir milk into the pot over the cloth. Carefully hold onto the corners of the cloth so that you are not over spilling the kefir and you are containing it all in the cloth.
  3. Once you have poured the kefir milk, gather all edges together tightly and tie it up with layered thread, string or thin rope, so that the kefir is not spilling out from the top but is sieving through the bottom.
  4. Have two pots beneath kitchen cupboards on counter and tie the string around the cupboard knob so that the cloth with the kefir in it is hanging down over the bowls and the kefir water is dripping into the bowls.
  5. You can start with 1 bottle or make 2. The top picture is about 2 1/2 bottles and it made plenty. I used it for cinnamon rolls, carrot cake topping, topping my toast and have some left in the fridge for further use and enjoyment.
  6. Let hang and drip for about 6 hours or more. I wanted a more dense cheese so I also let it drip in fridge over night. You can help it along by lightly, squeezing the bottom of the cloth to drain some of the water out if it to speed it along.
  7. When finished spread out the cloth and scrape together the cheese and place in a container and use it in your recipes, or place it in the fridge to enjoy when you want. It will stay good for several weeks.
  8. Don’t throw the drippings away, you can use the whey for many things, soaking your beans, rinsing your hair in it, add it to your smoothies, cook your potatoes, rice, pasta or grains in it, whey lemonade and more.

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boost your immune system

boost your immune system with this “vitamin rich mint salad”

IMMUNE BOOSTING “Strawberry Mint Salad”

I love my salads and food prep one every week. Even before I became a nutritionist, my parents had a weekend farm near Barrie and they grew 5 acres of every vegetable you could think of. The earth was that black earth you see in all the garden centers. I still remember that black earth, no loss of top soil there.You could easily pull the vegetables out of the ground with little effort and the veggies were so colourful, big and taste amazing.

After helping with growing the veggies I would go home with bags of fresh picked vegetables. So vegetables have always been in abundance in my life and in my fridge. Even now my fridge is always packed with fresh vegetables for salads, vegan recipes, and juicing.

Vitamin A and C based

With this salad I decided to go with a salad that was lighter and had signs of spring and summer. I focused on vegetables with vitamin A and C because both are IMMUNE BOOSTING vitamins and BEAUTIFYING to the skin.

I decided on carrots, kale, red peppers, tomatoes and mint for A content and for C added strawberries, cucumber, apples and parsley. These veggies and fruit are so colourful and perfect for spring!

Now I like my salads to have some sweetness so I don’t always have to make a dressing. Not that I don’t like making them but with the strawberries, apples and cranberries you don’t really need one. I also like crunch, so I added some chopped walnuts and pecans — a good source of good fats too.Just for a change I added some blue cheese since I had made a coconut chickpea and tofu soup to pair this I didn’t have to worry about my protein content. I always love topping my salad with my favourites so I added more mint, chopped nuts and lots of strawberries.

All of the fiber from the veggies help the body eliminate waste from the colon, helping to prevent colon cancer and keep your skin glowing.

Parsley is a detox superfood. It stimulates bowel function and is blood cleaning and also very anti-inflammatory. Parsley is very beneficial in helping with digestion.

Vitamin A and C are both skin skin super nutrients. They help renew skin cells, prevent premature aging and also help
your skin GLOW!



  • 1 cup cherry tomatoes halved
  • 1 half large cucumber diced
  • 1 lge grated carrot
  • 1 red pepper diced
  • 1/2 bunch of parsley chopped
  • 1 bunch of mint chopped (leave some for topping)
  • 1/2 cup pitted black olives (sliced, whole or cut in half)
  • 1 apple diced
  • 15 strawberries diced (plus more for topping)
  • 1/2 cup walnuts or pecans chopped (leave some for toppings)
  • 1/4 cup sliced almonds) mix in and for topping

(large can chickpeas optional, or blue cheese)


  1. Dice all the ingredients that are to be diced. Place in large salad bowl.
  2. Add in chopped ingredients.
  3. Mix all ingredients together and top off salad with about 8- 10 diced strawberries, some chopped nuts and mint.
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sourdough starter

Creating an ?Active? Sourdough Starter : For all your baked goods including bread, sweet loafs, buns, muffins and more.

Several months ago I started my journey with sourdough baking. Being the owner and instructor of the “Funky Fermentation” culinary classes, my goal is to create healthy probiotic foods and drinks that taste amazing.

I’ve made bread in the past with store bought yeast and been very successful. The benefits of a wild sourdough starter, where the leavening comes from the air and the grain, make sourdough baking very inspiring and gives it a very unique flavour. The yeasts are much more varied (in healthy lactobacilli bacteria) and less concentrated than baker?s yeast, so they raise the dough more slowly.

It’s how my stomach feels after eating sourdough bread or a baked good that makes the difference. I don’t feel bloated or overly full. Store bought bread can be nutritious in theory but the contents pass straight through the body without being absorbed. Several hours of fermentation with sourdough is sufficient to neutralize phytic acid and make the minerals more bio-available and the bread much easier to digest.

It took me quite a few times to successfully make a sourdough starter. They never seem to captured any of the bacteria in the air or I never saw any bubbles that are signs of the bacteria and fermentation.

One thing I learned is to be patient and keep trying. What I found worked was feeding my starter twice a day and stirring it once in-between feedings. I always keep my starters in a warm spot in the kitchen. I use organic whole grain flours, a whole wheat, a rye, and next I’ll try a spelt. I also use distilled water never tap water.

Now I’ve developed a starters thumb. It seems so strange that I had so much difficulty at the beginning. And now I’ve made several loaves of bread that are easy-to-digest, light, well-risen and 100% whole grain. Also baked goods like my sourdough banana bread are so healthy and so delicious!!

Here is how to make a sourdough starter: you only need two ingredients “flour and water”

You start 5 days before you want to make sourdough bread. Best to start in evening and then you can bake 5 days later in the morning.

Day 1:

In a glass jar add 1/2 cup of flour or 50 g flour with 1/2 cup of water 50 g (not tap water). I used an organic whole wheat flour with distilled water.

Stir really well, scraping sides. Once really combined and smooth, cover with some cheese cloth and elastic band and place on counter in kitchen. (I wrap a small tea towel around the bottle for warmth.) in a warm spot. 65-75 F 20 C.

(Leave for 24 hours)

Day 2:

24 hours later, add another 1/4 cup of flour and 1/4 cup warm water and stir really well. Then give it a good stir in between the next 12 hour feeding.

So now you are feeding the starter every 12 hours with 1/4 cup feedings of flour and water and a stir in between feedings for 5 days in total.

You will be looking for your starter to start bubbling and that can happen anywhere from 8 hours to 3 days, that means your starter is capturing the bacteria and turning it into wild yeast.

It does well when there is a lot of activity going on around it like cooking or juice and I may leave some organic apple close to it to pick up on.

Day 5:

if it’s ready, by dropping 1 tsp of the starter in a cup of water it should float at the top. If not it’s not ready.

You can use your sourdough on day 5 (6 hours after feeding, or up to 24 hours).

Always keep at least 1/4 cup of the starter in fridge and give it a feeding every 7 days.

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