If you're trying to level-up your quercetin, focus on getting a variety of these foods daily:

capers (most concentrated source!)
red onion (highest vegetable source!)
shallots
red apples
grapes
berries
cherries
scallions
kale
tomatoes (organically grown tomatoes have up to 79% more than conventional fruit)
broccoli
Brussels sprouts
cabbage
citrus fruits
bell peppers (green and yellow)
nuts (almonds and pistachios)
asparagus (cooked has slightly more)
buckwheat
black tea
green tea
elderberry tea

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While it is still fresh in my brain, I made gumbo yesterday, the little piece of paper I had to create it from has ingredients, nothing else. So to keep it in memory, and to share...

Gumbo

1/2 stick of butter
1/4 flour
Make a rue, get it really dark, like chocolate.

Add 2 cans of diced tomato, pints.

Add these...
Chop up small
1 cup onion
1 cup bell pepper
1 cup celery
Add diced potato if you like, maybe a couple small ones
Andouille sausage, sliced
Creole seasoning to taste, I added a good bit, maybe 3 tsp
Salt and pepper if you think it needs it

Simmer for about an hour, or all veggies are done
Add shrimp for the last 5 minutes

Time to eat!

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https://www.foodnetwork.com/re....cipes/food-network-k

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These Cabobbs are easy and tasty. I tend to use uncooked shrimp, onion, peppers and pineapple. Alternate them on the stick, add your favorite bbq sauce. I like to take that cheap sweet baby rays and add honey and cayenne pepper. Enjoy

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looks like I will be migrating to mewe, I will keep this open though and check in from time to time

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