Bowyn Baird RD, LD, CYT-200

bowynbauer

RECIPE: Crunchy Walnuts

Crunchy walnuts are a favorite snack in our home. Crunchy walnuts are achieved by first soaking the nuts in a warm, salt water solution for 8-12 hours and then dehydrating them low and slow.

The method of soaking and dehydrating not only serves a purpose to improve the nutrition of the walnuts, it makes them taste awesome! I like to do big batches of crunchy walnuts so that I am doing it less often. A large batch of crunchy walnuts can last us anywhere from 3-6 months depending on the season. The first step, soaking, helps to reduce the phytic acid content of the walnuts. Phytic acid is considered an “anti-nutrient” and when eaten in excess mounts can potentially interfere with mineral absorption.

How to Make Crunchy Walnuts

  1. Soak Walnuts

    Place walnuts in large glass bowl and soak overnight in warm salt water (8-12 hours). Utilize 1 Tbs salt for every 2 cups of water used to soak the nuts.

  2. Drain Walnuts

    Drain off the water and give the walnuts a good rinse.

  3. Dehydrate walnuts

    Lay out the walnuts in a single layer on dehydrator trays. Process the walnuts at 150 degrees Fahrenheit for 24 hours.

Spring Strawberry and Spinach Salad

Spring is here and my body is waking up from it’s request for “warm, soft cooked vegetables only please” to, “a crisp salad sounds great”!

This is one of my favorite salads to make during the spring and summer months. It is best eaten right after it is put together. If you want to pre-prepare the salad, I recommend waiting to put the dressing on right before you serve it.

This strawberry spinach salad with feta combines so many flavorful ingredients that remind me of spring and summer. You can always mix it up by adding some arugula or trading the strawberries for blueberries.

Enjoy!

Strawberry Spinach Salad

Print Recipe
Prep Time 15 minutes

Ingredients
  

  • 5 oz baby spinach leaves
  • 1/2 red onion thinly sliced
  • 3-6 oz strawberries thinly sliced
  • 3-4 oz feta crumbled

Dressing

  • 1/2 cup olive oil
  • 2 tbsp balsamic
  • 2 tbsp honey
  • 2 tsp dijon mustard
  • pinch salt

Instructions
 

  • Mix all dressing ingredients together well and set aside.
  • Toss together the salad: spinach, onions, strawberries, and feta.
  • Pour dressing over salad to taste. Any dressing that isn't used can be stored in the fridge.

How to make Liver Pate

how to make liver pate taste great

I have been making liver pâté for many years. I have finally learned that it’s not how much you add to it to “cover up” the flavor of the liver. But rather, learning to work with the flavor of liver. In this post, I will teach you the simple secret of how to make liver pate taste amazing!

The last time I made it I asked my husband what he thought of this liver pâté recipe and he said it was the best one I had ever made. Ironically, I used the least amount of ingredients to make that batch. Previously, I had tried all kinds of tricks to cover up the taste of liver.

Liver does have a unique taste if you compare it to what the average Western Diet is currently made up of. However, in time, you too can adjust your palate to enjoy this rich savory food. If you want to know why liver is so important to me, and why I encourage my patients to eat liver, here is an article talking about the benefits and why we incorporate liver into our diets.

The Secret to Making Amazing Liver Pâté

The really easy secret to preparing liver is: do not over cook it. Learn to cook it just until done by using a food thermometer to guide you. Liver is fully cooked when it reaches an internal temperature of 160 degrees Fahrenheit. My YouTube video shows you the proper temperature taking technique of liver.

how to make liver pate taste great

Liver Pâté

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Prep Time 10 minutes
Cook Time 30 minutes

Ingredients
  

  • 1 lb chicken liver rinsed and patted dry
  • 1/2 large onion finely chopped
  • 1 small apple peeled and finely chopped
  • 2-4 tbs heavy cream
  • 7 tbs butter
  • salt, pepper, herbs to taste optional

Instructions
 

  • Add 2 tbs butter to a stainless steal pain. Add chopped onion and cook until carmilized on medium to low heat. This usually takes about 15 minutes. Then add the apple and cook until soft, about 7 minutes.
  • Remove onion and apple from the pan.
  • Turn heat to about medium. Add another 2 tbs butter to the pan. Add chicken livers and cook one side about 3 minutes.
  • Flip to other side and turn heat down slightly. Cover with lid and cook another 3 minutes.
  • Take temperature of liver. See my YouTube video for proper temperature taking technique.
  • If livers have not reached 160°F, continue to cook, checking temperature frequently. Once you reach 160°F, quickly remove liver from pan and place into a food processor for blending.
  • Add onions, apple, 2-3tbs butter, and 2tbs cream. Blend well. Add more cream or butter to taste. You can also add seasonings like salt, pepper, rosemary, or thyme. We like our pate plain with only salt added, but you can get creative how you like.

Notes

Kefir Ranch

Kefir ranch is an easy way to increase probiotics at meal and snack time. Kefir is fermented milk with more strains of beneficial bacteria than yogurt! It is worth wild to include in your diet if you can. This recipe can easily be made with yogurt if you don’t have kefir. It can also be made with sour cream to yield a thicker more “dip like” consistency.

This tastes exactly like buttermilk ranch. No one will know you are serving them a probiotic rich condiment.

Kefir Ranch

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Prep Time 5 minutes

Ingredients
  

Wet Ingredients

  • 1/2 cup kefir or yogurt
  • 1/2 cup mayo

Dry Ingredients

  • 2 Tbs parsley
  • 1 tsp onion powder
  • 1 tsp garlic powder
  • 1 tsp dill
  • salt and pepper to taste

Instructions
 

  • Mix the wet ingredients until smooth and combined.
  • Add in dry ingredients and stir until combined.
  • Enjoy!

Photos by: Jessica Isaacs Photography

Low Glycemic Zuppa Toscana with Turnips Recipe

This soup is one of our favorites on a cold day. And it’s SO EASY and QUICK to make. This Zuppa Toscana Soup recipe is low glycemic thanks to utilizing turnips in place of potatoes. Potatoes are a great option. However, if you are on a food-as-medicine diet trying to lower your A1c- swapping potatoes for turnips will probably lend you a better postprandial blood glucose reading. It also lends you a little wiggle room to add in a rustic Sourdough bread, if you are on a carb controlled meal plan.

Let’s dive right into how to make this! Its so easy!

Ingredients needed:

  • 1lb Italian sausage (avoid ones with added sugar and nitrates)
  • 6-8 slices bacon
  • 1 medium onion, finely chopped
  • 3 garlic cloves, minced
  • 5 medium sized turnips, peeled and chopped
  • 1 bunch of curly kale (dinosaur kale does not work as well), thinly chopped
  • 4 cups chicken bone broth
  • 1 cup whipping cream
  • Red pepper, salt, black pepper

Low Glycemic Zuppa Toscana Recipe

  1. Cook chopped bacon on medium to low heat

    Add chopped bacon to large stock pot and brown on medium heat (about 5 minutes). Once the bacon is cooked, remove it with a slotted spoon and set aside. Leave drippings in the pot for next step.

  2. Brown Italian Sausage on medium to low heat

    Add Italian sausage to the same large stock pot and brown on medium heat (about 7 minutes). Once the Italian sausage is cooked, remove it with a slotted spoon and set aside. Leave drippings in the pot for next step.

  3. Turn heat down to low and add finely chopped onion.

    Allow onion to cook in the drippings for about 3 minutes or until slightly brown. Add additional fat if needed (butter works well).

  4. Add garlic and cook for one minute.

    Continue to stir the garlic and onion to avoid burning.

  5. Add 4 cups chicken bone broth

    Turn heat to medium high and allow to boil.

  6. Add chopped turnips

    Once broth is boiling, add turnips and then turn the heat down so the soup is at a simmer. Cook about 10 minutes or until turnips are tender with a fork (cooking time will depend on how you chopped them).

  7. Add chopped kale and cooked Italian sausage

    Add thinly chopped kale and cooked Italian sausage. Allow to cook at a low simmer until kale is wilted.

  8. Turn heat off and add heavy cream

    Turn heat off and add 1 cup heavy cream. Keeping the heat too high can cause the cream to curdle. Avoid boiling after adding cream.

  9. Season to taste and garnish with bacon

    Add salt, pepper, and red pepper to your preferred taste. Add cooked bacon as a garnish when serving. Enjoy!

Photo by: Jessica Isaacs Photography

Hearty Beef Stew

This is a really special beef stew recipe, as the original beef stew recipe was passed down to me from my mom, who learned it from my grandmother. I made a few minor changes that don’t compromise flavor. The changes make the stew gluten free and paleo friendly. In addition, there are additional nutrients from different root vegetable sources. The stew can also be made lower in carbohydrates by replacing all potatoes with turnips, if desired.

Once you learn the techniques of making stew, it becomes very easy. At fist, the instructions may seem intimidating or complicated. I will have a YouTube video coming out soon to help show you how to cook the strew.

The longer you can allow the meat to simmer in the tomato sauce, the more tender and flavorful the meat will become. I recommend getting started with the stew early in the day so it is ready to serve by dinner time.

Time needed: 7 hours

Hearty Beef Stew Instructions

  1. Brown Meat

    Heat ghee in large pot or dutch over low to medium heat. Add meat and arrowroot starch. Stir to coat the meat. Continue to stir as it can easily start to stick. Add onion and allow to brown. While the meat is still red, add celery. Stir and cook about 5 minutes.

  2. Wilt Cabbage

    Add cabbage. Sprinkle with salt and pepper. Turn heat to low. Cover and allow to brown. Check frequently to avoid any sticking/burning. Once the cabbage is slightly browned and decreased in volume, move to the next step.

  3. Slow Simmer Meat

    Add parsley, bay leaves, and tomato sauce. Increase heat to bring sauce to a boil. Once boiling, reduce to a simmer and keep on low heat. You can cook this for as long as you want. I recommend a minimum of 30 minutes. You will not overcook the meat. This slow, low simmering process will tenderize the meat and help the stew develop flavor. This is the part of the stew that I will allow to cook 3-4 hours before adding in the rest of the ingredients.

  4. Cook Vegetables

    About two hours before ready to serve, start by adding 1 cup of broth, potatoes, and turnips. Increase heat to bring to a boil and then reduce to a simmer. About an hour before ready to serve, you can add the carrots. Adding the vegetables in this way will allow them to hold some shape and color. You can add additional broth as needed. How much you add will depend on your preference for the thickness of the stew.

  5. Serve

    Once all vegetables are tender with a fork, it is ready to serve.

Hearty Beef Stew

Print Recipe
Prep Time 30 minutes
Cook Time 7 hours
Course Main Course
Servings 5

Ingredients
  

  • 1 lb beef stew meat cut into bite sized pieces
  • 2 tbs ghee
  • 1 tbs arrowroot powder
  • 1 small onion, chopped
  • 3 celery stalks, chopped
  • 3 carrots, chopped
  • 2 small potatoes, peeled
  • 2 turnips, peeled
  • 1 quarter head of green cabbage, shredded
  • handful fresh parsley
  • salt, pepper to taste
  • 16 oz tomato sauce
  • 1-2 cups beef broth
  • 2 bay leaves

Instructions
 

  • Heat ghee in large pot or dutch over low to medium heat. Add meat and arrowroot starch. Stir to coat the meat. Continue to stir as it can easily start to stick. Add onion and allow to brown. While the meat is still red, add celery. Stir and cook about 5 minutes.
  • Add cabbage. Sprinkle with salt and pepper. Turn heat to low. Cover and allow to brown. Check frequently to avoid any sticking/burning. Once the cabbage is slightly browned and decreased in volume, move to the next step.
  • Add parsley, bay leaves, and tomato sauce. Increase heat to bring sauce to a boil. Once boiling, reduce to a simmer and keep on low heat. You can cook this for as long as you want. I recommend a minimum of 30 minutes. You will not overcook the meat. This slow, low simmering process will tenderize the meat and help the stew develop flavor. This is the part of the stew that I will allow to cook 3-4 hours before adding in the rest of the ingredients.
  • About two hours before ready to serve, start by adding 1 cup of broth, potatoes, and turnips. Increase heat to bring to a boil and then reduce to a simmer. About an hour before ready to serve, you can add the carrots. Adding the vegetables in this way will allow them to hold some shape and color. You can add additional broth as needed. How much you add will depend on your preference for the thickness of the stew.
  • Once all vegetables are tender with a fork, it is ready to serve.
Keyword beef, beef stew

Mexican Chocolate Fudge

Have you ever had the rich flavor of Mexican Chocolate? It is a real treat! Spices, sweet, rich…it is so good. I hope you will enjoy this recipe for a two layer Mexican Chocolate fudge made with wholesome delicious ingredients!

Mexican Chocolate Fudge

Rich, spicy, and wholesome Mexican Chocolate fudge is a wholesome treat you, your friends, and family will love. Mixing the ingredients together is very easy. The cooling and chill time is what takes the longest time, but it is worth the wait I promise!
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Prep Time 20 minutes
Resting/Chill Time 2 hours
Course Dessert

Ingredients
  

Bottom Chocolate Layer

  • 1/2 cup coconut oil
  • 1/4 cup almond butter
  • 9oz bag chocolate chips
  • 1 Tbs gelatin

Mexican Chocolate Top Layer

  • 1 cup almond butter
  • 1/2 cup coconut oil
  • 1/4 cup honey
  • 1 tsp vanilla
  • 1/4 cup cocoa powder
  • 1/4 tsp ginger
  • 1 tbs cinnamon
  • 3 pinches cayenne pepper

Instructions
 

Bottom Chocolate Layer

  • Melt the "bottom chocolate layer" ingredients on low heat in a sauce pan. 
  • Pour the first layer ingredients in a parchment lined pan. I used a 9×9 baking dish.
  • Place this in the freezer and allow to freeze solid. May take an hour or more.

Mexican Chocolate Top Layer

  • Melt almond butter, coconut oil, and honey in a sauce pan on low heat.
  • Once melted, add the rest of the top layer ingredients and mix well.
  • Allow this mixture to cool slightly before pouring on top of the bottom chocolate layer. Otherwise, it could melt the bottom layer.
  • Once you pour this on top, using a spatula or very clean hands spread the mixture out.
  • Place mixture back until freezer until solid.
  • This will store well in the refrigerator up to a week. It can be frozen for a longer period of time.

Notes

Due to the high content of coconut oil, this recipe is likely to melt if kept out at room temperature too long. 

Flavorful Beef Bone Broth using Instant Pot

Making really good beef bone broth takes a few extra steps, compared to chicken bone broth, but the effort is worth it. In this article I will show you step by step how to make beef bone broth.

PROCUREMENT OF BEEF BONES

Sourcing local, pastured raised beef bones is always the ideal. I usually find my bones from Farmers Market’s or when I haven’t been able to find them, I have ordered a large case of knuckle bones from Azure Standard. The local option is usually the cheapest. Connecting to local farms can feel intimidating and difficult. Many small farmers don’t have a large online presence. Thus, “googling” for local farms may not always yield the best results. This is why I encourage you to look through local Farmer’s Markets and even Facebook. Many farmers will have a page on Facebook.

TYPES OF BEEF BONES

Chicken broth is pretty straightforward: get a carcass and some feet if you can. Cows are a much larger animal and have more bones and a variety of bones. I suggest a variety of bones to make the best broth. The catch is that most farmers won’t sell their beef bones in a “variety pack”. This is something specific that would have to be communicated to the butcher. So, if you have that opportunity, it is probably easier to get the bones all mixed together. I’ve also learned over the years that many farmers have different definitions of “soup bones”. So, you may never know exactly what you will get.

In order to get a good mix of beef bones I suggest the three following types for a well rounded beef stock:

Meaty bones (have some meat attached to them)

Marrow bones (have marrow inside the bone)

Knuckle bones

MAKE IT EASY

Once you procure a variety of bones you can break them apart and make your own “variety” beef broth package of bones. Then, you just grab and make your broth!

HOW TO MAKE BEEF BONE BROTH IN INSTANT POT

Time needed: 4 hours

How to make flavorful beef bone broth, in an instant pot, from a variety of beef bones.
You will need:
-meaty bones, marrow bones, and knuckle bones. Start with one of each then decide if you have room for more.
-1-2 bay leaves
-10-15 peppercorns
-3-5 garlic cloves, peeled
-1 onion, quartered
-2 carrots, chopped into thirds
-2 celery sticks, chopped into thirds
-handful of fresh parsley

  1. Preheat oven and Soak marrow and knuckle bones

    Preheat oven to 350. Place marrow and knuckle bones in the instant pot with water, a few inches below the fill line and 1-2Tbs apple cider vinegar. Allow to sit for 30 minutes before cooking.

  2. Roast meaty bones

    Place meaty bones on roasting pan with edges (some juices will cook off) and place in the oven. Roast 5-15 minutes until lightly browned. Watch the bones carefully. It is hard to give an exact time because all meaty bones are cut different, have different amounts of meat, etc. Too much roasting will produce a burnt like flavor to your broth. I prefer just a small amount of browning.

  3. Place meaty bones in the instant pot with other bones

    Put all bones in instant pot. Check to make sure pot is not overfilled, add or subtract water as needed for instant pot. Make sure valve is on “sealing”. Cook on high pressure for 2 hours. Follow all manufactures instructions for operating instant pot safety.

  4. Naturally release pressure

    Do not manually release pressure. Allow pressure to naturally release, this usually takes about 30 minutes.

  5. Add aromatics

    After pressure is released and you can safely open the instant pot, add aromatics (1-2 bay leaves, 10-15 peppercorns, 3-5 garlic cloves, 1 onions, 2 celery stalks with leaves, 2 carrots, handful of parsley) Cook broth with aromatics for 30 more minutes on soup setting.

  6. Naturally release pressure

    Do not manually release pressure. Allow pressure to naturally release, this usually takes about 30 minutes.

  7. Cool and strain broth

    Allow broth to cool a little and then pour the broth mixture over a mesh wire strainer into a large bowl. Transfer to glass containers. Allow broth to cool until there is no steam coming off of the glass. Once the steam is gone, transfer the broth to refrigerator. Keep lid off until fully cooled.

  8. Skim fat

    Skim fat once fat has solidified. Fat in broth usually gives it a greasy taste which is not desired. The fat can be set aside and used for cooking.

  9. Store in fridge or freezer

    Broth in the fridge will last about 5 days. Broth in the freezer lasts several months. I enjoy freezing broth into cubes so I can easily pull it out and use in cooking.

HOW TO USE BONE BROTH

Bone broth can simply be a warming drink. You can also cook it into soups, stews, gravies, rice, or other sauces. It is a great way to add a depth of flavor and nutrition.

WHY CONSUME BONE BROTH

Refer back to this article on the benefits of consuming bone broth.

From my kitchen to yours, I wish you the best of health for years to come!

-Bowyn

Easy Healthy Dessert: Seared Pears

Fall and winter means delicious, juicy pears! I feel that pears aren’t as popular as apples and oranges and deserve a little attention for their seasonal uniqueness. In this blog post I will show you how to make an easy and healthy dessert using pears.

Pears, like most fruits contain vitamin c and other trace minerals. Pears are notably high in fiber and pack a punch of antioxidants. Pairing a sweet juicy pear with the richness of creamy whipped cream balances out the flavor of the dish.

Whipping your own cream is easy and the taste cannot be beat! Your family and guests will be impressed with the flavor of homemade whipped cream. No sugar needed. The natural flavors stand out and blend together for a nutrient dense dessert.

Seared Pears

An easy and healthy dessert that pairs together lightly seared pears and whipped cream.
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Prep Time 5 minutes
Cook Time 5 minutes
Course Dessert

Ingredients
  

  • 3 Pears
  • 2 tbsp butter
  • 1/2 pint heavy cream
  • 2 tsp vanilla extract divided
  • cinnamon to taste

Instructions
 

  • Add butter to stainless steal or cast iron skillet. Heat over medium heat.
  • Slice pear in half or as desired.
  • Add pear and vanilla extract to hot butter for 3-5 minutes. Stir pan to coat the pears, and cook until desired donees. Flip once to coat all sides.
  • Add 1/2 pint of heavy whipping cream and 1 tsp vanilla to a stand mixer. Beat on high speed for 1-3 minutes until soft peaks form.

Notes

This recipe can easily be adapted to serve less people. I usually prepare one pear per one or two people. Leftover whipped cream keeps well in the fridge and is a delicious addition to your morning coffee! 
If you want to get creative with the recipe you can also cook a splash of amaretto liquor in with the pears. For an adult only twist on the recipe you can whip a liquor or alcohol like Irish Whiskey into the whipped cream! 
Keyword heavy cream, pear

Photos by: Jessica Isaacs Photography

Processing Beef Heart and Beef Heart Meatballs Recipes

Beef Heart Facts and Benefits

I feel it is one of my duties to educate more people on the benefits of organ means. Above all, not just educate, but show you how to do it and make it as simple and realistic as possible.

Traditional cultures prized organ meats for their high concentration of nutrients. Organ meats are a great source of fat soluble and readily avaliable vitamins A and D. In addition, they also contain a variety of b vitamins and other beneficial minerals like selenium and zinc.

Another really important nutrient that organ meats provide is choline. Choline is a rather “new” nutrient, it is possible you may have never heard of it. It was officially recognized as an essential nutrient in 1998. Choline plays a role in neurotransmitter synthesis and provides a source of methyl group for metabolism. That is a large order to fill!! Especially since almost every process in our body is driven by metabolism. Sadly, average intakes of choline are far below what is recommended. I personally, think that low intake of this nutrient may relate to the diet culture jargon that slanders organ meats and other nourishing animal foods. Hint: animal sources are all really rich sources of choline.

how to process beef heart for grinding into recipes

The organ we are talking about today is beef heart. Beef heart is rich in all the aforementioned vitamins/minerals, but it is unique because it has a high concentration of collagen and the compound, CoQ10. Including beef heart or other organ meats can be a beneficial addition to your diet. It’s like taking a potent multivitamin!

How to Process beef heart

Beef heart is my favorite organ meat to consume. The heart is a muscle, therefore, it is very similar in taste and texture to muscle cuts of meat. In other words, it resembles a very lean steak. If you read my post about liver, you know that we try to consume liver on the regular in our home. Heart has a less of a strong taste and is very easily hidden into ground meat.

Down below I provide the steps you can take to get the beef heart ready for a recipe calling for ground beef heart. There are some ground meat blends that already have organs ground into them- this can be an excellent option if you are short on time. Beef heart is very inexpensive and I prefer to save the money and do it myself.

Time needed: 15 minutes

How to Process Beef Heart for Grinding

  1. Using a sharp knife trim the hard fat, silvery skin, and connective tissue off of the heart muscle.

    Most butchers will clean out some of the tendons on the inside of the heart. Any remaining connective tissues should be remove to avoid including chewy and tough parts into the recipe.

  2. Rinse any remaining blood off of the heart.

  3. Cube the heart into large chunks

  4. Grind heart in a meat grinder.

    Heart will not grind up like steak or meat. The texture is a bit different. Once ground, the heart is ready to use in recipes calling for ground beef heart. If you do not have a way of grinding the meat, finely dicing is another option.

Why Grind up the beef heart

Those who enjoy a well cooked beef heart may cringe at this recipe. However, there is a large audience of people who are unsure of where to begin when they enter the world of organ meats. In my years of practice, I have found that adding them to “normal” recipes tends to be more accepted at first.

Grinding the beef heart also makes it easy to add into foods and is a cost effective way of “stretching” ground meat.

Adding ground beef heart to recipes

Down below I provide an easy to follow recipe that makes serving your family organ meats easy. This recipe makes a large batch. These meatballs freeze very well. We usually eat them for dinner once or twice and then the rest I freezer for nights when I want a quick meal. They pair well with spaghetti squash or pasta, marinara sauce, and of course asiago cheese! There are many ways you could serve them- this is just our current favorite way!

Beef Heart Meatballs

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Ingredients
  

  • 2 lbs ground beef
  • 1 beef heart, trimmed and ground
  • 1 tbsp cocoaminos
  • 1 tbsp Worcestershire can substitute cocoaminos if desired
  • 1 onion, caramelized in 2tbsp butter
  • 2 cloves garlic
  • 2 cups pork rinds, crushed
  • 2 eggs

Instructions
 

  • Start by caramelizing onion in 2tbs butter. Start with medium heat. Then turn to low when onions turn translucent. Cook on low until onions are golden brown and very tender.
  • Preheat oven to 375°F. In a large mixing bowl combine all ingredients, including caramelized onions.
  • Form into meatballs and place on a rimmed cookie sheet.
  • Bake meatballs in oven at 375°F for 15 minutes. Internal temperature should read 165°F when fully cooked.

Notes

Caramelized onions provide a unique depth of flavor in this recipe. Caramelized onions do take awhile to cook. I get them started and let them cook slowly and low while I am getting the rest of the ingredients for the recipe ready. Trimming and slicing the beef heart can take some time to complete. 

I hope you enjoy this recipe and if you give it a try, let me know!

From my kitchen to yours I wish you the best of health for years to come!

-Bowyn

Citations

https://ods.od.nih.gov/factsheets/Choline-HealthProfessional/#h3

Other Credits

Photos by Jessica Isaacs Photography