Rush Limbaugh Was Right – Democrats Are Through with Elections… Now They Know They Must Cheat to Win
https://www.thegatewaypundit.com/2026/10/flashback-rush-limbaugh-was-right-democrats-are-through/
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Based on USDA and Nutrition Advance data, the foods with the highest flavonoid and polyphenol content (measured in mg per 100g or serving) are:
Dried Parsley: 13,525 mg flavones per 100g; highest concentration of flavones of any food.
Dried Cloves: 15,188 mg total polyphenols per 100g.
Dried Peppermint: 11,961 mg total polyphenols per 100g.
Black Chokeberry: Over 1,700 mg polyphenols per 100g; highest among common berries.
Dried Oregano: Contains at least 7 times more flavanones than citrus fruits.
Black Elderberries: 1,359 mg polyphenols per 100g.
Chickpeas: Up to 200 mg anthocyanin flavonoids per 100g.
Wild Lowbush Blueberries: 1,237 mg polyphenols per serving.
Chestnuts: 1,215 mg polyphenols per 100g.
Blackcurrants: 849 mg polyphenols per serving.
Highbush Blueberries: 829 mg polyphenols per serving.
Blackcurrants (per 100g): 560 mg polyphenols per 100g.
Filtered Coffee: 507 mg polyphenols per serving.
Dark Chocolate: 472 mg polyphenols per serving; rich in flavanols.
Flaxseed Meal: 1,528 mg polyphenols per 100g.
Sweet Cherries: 378 mg polyphenols per serving.
Blackberries: 374 mg polyphenols per serving; contains all six flavonoid types.
Strawberries: 338 mg polyphenols per serving.
Artichoke Heads: 333 mg polyphenols per serving.
Green Olives: 346 mg polyphenols per 100g.
Key Flavonoid Sources by Type:
Flavonols: Onions (25% of US intake), Tea (black tea provides 88% of dietary flavan-3-ols), Kale, Apples, and Cranberries.
Anthocyanins: Blueberries (major source in US diet), Red Cabbage, Blackberries, and Red Grapes.
Flavanones: Oranges, Grapefruit, and Lemons.
Isoflavones: Soybeans (tofu, tempeh, edamame).
Top 20 by Total Polyphenol Content (mg per 100 g)
#FoodGroupTotal PolyphenolsDominant Compounds
1ClovesSpice15,188Eugenol, gallic acid, ellagitannins
2Dried PeppermintHerb11,960Luteolin, rosmarinic acid, menthoflavone
3Star AniseSpice5,460Shikimic acid derivatives, flavones
4Cocoa PowderCacao3,448Epicatechin, catechin, procyanidins
5Mexican Oregano (dried)Herb2,319Carvacrol, thymol, flavones
6Celery SeedSpice2,094Apigenin, luteolin, 3-n-butylphthalide
7Black Chokeberry (Aronia)Berry1,756Cyanidin, delphinidin, quercetin
8Dark Chocolate (70%+)Cacao1,664Epicatechin, catechin, theobromine
9Flaxseed MealSeed1,528Lignans (SDG), phenolic acids
10Black ElderberryBerry1,359Cyanidin, quercetin, kaempferol
11ChestnutSeed/Nut1,215Catechin, epicatechin, ellagic acid
12Common Sage (dried)Herb1,207Carnosic acid, rosmarinic acid, flavonoids
13Rosemary (dried)Herb1,018Carnosol, rosmarinic acid, quercetin
14Spearmint (dried)Herb956Luteolin, rosmarinic acid
15Common Thyme (dried)Herb878Thymol, carvacrol, luteolin
16Lowbush BlueberryBerry836Cyanidin, delphinidin, quercetin
17BlackcurrantBerry758Cyanidin, delphinidin, quercetin
18CapersSeasoning654Quercetin, kaempferol, chlorogenic acid
19Black OliveVegetable569Hydroxytyrosol, oleuropein, luteolin
20Highbush BlueberryBerry560Cyanidin, malvidin, quercetin
Flavonoid-Specific Breakdown (mg per 100 g)Not all polyphenols are flavonoids — the table above includes phenolic acids, lignans, and tannins. Here's the flavonoid-only picture for the top sources:
FoodTotal FlavonoidsMain SubclassKey Compound(s)
Dried Parsley13,526 (flavones)FlavonesLuteolin (762 mg), apigenin
Black Elderberry1,359AnthocyaninsCyanidin, delphinidinBlack
Chokeberry1,013Anthocyanins + FlavonolsCyanidin (878 mg), quercetin (135 mg)
Lowbush Blueberry~1,237AnthocyaninsCyanidin, malvidin
Cocoa Powder512FlavanolsEpicatechin, catechin
Dark Chocolate237FlavanolsEpicatechin (212 mg), quercetin (25 mg)
Blackcurrant~758AnthocyaninsCyanidin, delphinidin
Highbush Blueberry~560AnthocyaninsCyanidin, malvidin
Green Tea128Flavan-3-olsEGCG, ECG, EGC
Black Tea~1,000+Flavan-3-ols + FlavonolsTheaflavins, thearubigins, quercetin
Red Onion132Flavonols + FlavonesQuercetin (33 mg), kaempferolChickpeas~200AnthocyaninsCyanidin (purple variety)
Black Raspberry~980AnthocyaninsCyanidin, malvidin
Sweet Cherry185AnthocyaninsCyanidin, delphinidin
Orange180FlavanonesHesperidin, naringin
Grapefruit120FlavanonesNaringin (17 mg), naringenin
Tempeh~59IsoflavonesGenistein (36 mg), daidzein (23 mg)Apple (with skin)56FlavonolsQuercetin (4.3 mg), phloridzin
Red Cabbage~100+AnthocyaninsCyanidin, delphinidin
Spinach119Flavonols + FlavonesKaempferol, luteolin
Key Context & Caveats Spices & herbs dominate per-gram rankings but are consumed in tiny amounts (1–5 g per meal). Their practical daily contribution is modest compared to berries, coffee, and tea, which people consume in 100–300 g servings.
Per-serving reality: A half-cup of wild lowbush blueberries (~145 g) delivers ~1,237 mg polyphenols — far more than the 1–2 g of dried cloves you'd actually use in a recipe.
Cocoa processing matters: Unsweetened cocoa powder (512 mg flavonoids) retains far more than milk chocolate (19 mg). Dark chocolate (70%+) is the most practical cacao source.
Tea preparation: Black tea provides 88% of dietary flavan-3-ols in the US diet. Steeping time, temperature, and water type significantly affect extraction.
Bioavailability ≠ content: High polyphenol content doesn't equal high bioavailability. Catechins from green tea and anthocyanins from berries are among the better-absorbed classes; ellagitannins from pomegranate are largely gut-metabolized.
Variability: Values shift with cultivar, ripeness, soil, climate, and storage. The USDA database notes that "researchers rarely analyze compounds in all subclasses in a single study," so totals are best treated as estimates.
Best Fermentation Combinations
1. Chokeberry + Blueberry (Lactic Acid Ferment)Why: Chokeberry (1,756 mg/100g) is the most astringent berry but fermentation with L. plantarum + L. fermentum (50:50) increases total phenolics by 82% and quercetin by 99% (Li et al., 2021). A 2026 study on chokeberry co-fermented with L. plantarum + Hansenula yeast found it achieved the highest total phenolic content AND best flavor — the yeast produces fruity esters while the bacteria produce lactic acid, masking the raw astringency.
Recipe: Muddle 70% chokeberry + 30% blueberry, add 10% sugar (for LAB), inoculate with a LAB starter (or rely on wild fermentation at room temp, 5–7 days). The result is a tart, fruity, complex preserve or juice.
Taste: Starts sharp/tart → becomes rounded, fruity, with floral notes. Very drinkable.
2. Blackberry + Elderberry (Lactic Acid Ferment)Why: Both are well-studied. L. plantarum fermentation of blueberry/blackberry juice increased ABTS radical scavenging by 40–60% while improving sensory profile (ScienceDirect, 2021). Elderberry adds depth and a distinctive floral-tart note.
Recipe: 60% blackberry + 40% elderberry, 8–10% sugar, 2–3% salt (if making a preserve), ferment 5–10 days at room temp.
Taste: Rich, dark, slightly sweet-tart. Less astringent than chokeberry. Very palatable.
3. Green Tea Kombucha + CacaoWhy: Kombucha fermentation increases total polyphenols by 77% and flavonoids by 69% (2024 study). Adding unsweetened cocoa powder (3,448 mg/100g) to the sweetened tea before brewing loads it with flavanols (epicatechin, catechin) that the SCOBY then biotransforms into more bioavailable forms.
Recipe: Brew strong green tea (2× normal strength), add 1–2 tbsp unsweetened cocoa powder per quart, 1 cup sugar per gallon, brew with SCOBY for 7–14 days.
Taste: Chocolatey, tangy, slightly earthy. The cocoa masks tea bitterness. Surprisingly smooth.
4. Apple + Dark Cherry (Lactic Acid Ferment)Why: Apple provides abundant fermentable sugars (fructose/glucose) that feed LAB without adding competing flavors, while dark cherries (378 mg/serving) contribute anthocyanins. Apple fermentation with L. plantarum increases kaempferol and quercetin via flavonoid glycosidase activity.
Recipe: 50% grated apple (skin on) + 50% pitted dark cherries, 5% sugar, 2% salt, ferment 7–14 days.
Taste: Sweet-tart, jammy, very approachable. The apple rounds out cherry's natural tartness.
5. Mixed Berry "Kombucha" (SCOBY + Berries)Why: Adding berries directly to kombucha is a known practice. The SCOBY's enzymatic activity (invertase, cellulase, amylase) breaks down complex polyphenols into smaller, more bioavailable molecules. Berry anthocyanins + tea catechins = dual polyphenol source.
Recipe: Brew black tea kombucha normally (14 days). At day 7, add 1 cup mixed berries (blueberry + blackberry + a few elderberries) per gallon. Ferment 4–7 more days.
Taste: Fruity-tart, effervescent, complex. The berries add sweetness and body to the sharp kombucha base
Key Principles for Potency + Taste
Factor Best Practice
Polyphenol boost LAB fermentation increases phenolics 30–82% vs. raw
Bioavailability Fermentation converts glycosides → aglycones (better absorbed)
Taste rescue Yeast co-fermentation produces fruity esters; lactic acid masks astringency
Sugar 8–12% sugar feeds microbes; too little = stalled ferment; too much = off-flavors
TimePeak phenolics at 48–96h for LAB; 7–14 days for kombucha
Astringency fix Blend a high-tannin berry (chokeberry) with a sweeter one (blueberry, apple)
The single most potent + palatable option: Chokeberry + blueberry with L. plantarum/L. fermentum co-culture. The research is unambiguous that this combination maximizes both phenolic output and sensory quality.
SCOBY stands for Symbiotic Culture Of Bacteria and Yeast. It's the living starter culture used to ferment sweetened tea into kombucha.
Physically, it's that rubbery, pancake-shaped mat (technically called a pellicle) that floats on top of a fermenting brew. It's made of bacterial cellulose — a dense, insoluble fiber matrix — with colonies of microbes embedded in and suspended around it.
What's actually in it:
Yeast (e.g., Saccharomyces, Zygosaccharomyces) — converts sugar → ethanol + CO₂
Acetic acid bacteria (e.g., Acetobacter, Gluconacetobacter) — converts ethanol → acetic acid (the sourness)
Lactic acid bacteria — produce lactic acid, contributing to tang and complexity
The two groups are genuinely symbiotic: the yeast produces the alcohol that the bacteria then consume, and the acids they produce lower the pH enough to inhibit unwanted pathogens.
Key points:
The mat itself is not the whole culture — most of the active microbes live in the liquid starter tea (the "mother liquid" from a previous batch). The pellicle is more of a protective raft and housing.
It's reusable — a new layer ("baby") forms with each batch, so you can keep brewing indefinitely.
It's not a mushroom or fungus, despite the "tea mushroom" nickname from Asian traditions.
It's analogous to a sourdough starter — a self-sustaining microbial community you feed with fresh substrate (sweet tea) to keep producing.
So in the context of the berry kombucha recipe from earlier: the SCOBY is what you drop into the sweetened tea (with cocoa or berries added), and it does the actual work of fermenting the sugars over 7–14 days
Making tempeh from sprouted soybeans is a rewarding process that enhances nutrient availability and simplifies the dehulling stage. The process requires soybeans, tempeh starter culture, vinegar, and a controlled warm environment for fermentation.
Sprouting and Preparation
Soak 1 cup of dry soybeans in water for approximately 3 days until they sprout, changing the water regularly. This natural sprouting process cracks the beans and loosens the hulls, eliminating the need for manual dehulling. After sprouting, drain the beans and spread them on a tray to air-dry slightly before cooking.
Cooking and Inoculation
Place the sprouted beans in a large pot with enough water to cover them and bring to a boil. Simmer for 10–20 minutes (significantly less time than unsprouted beans) until tender but not mushy. Drain the beans and pat them dry with a clean towel to remove excess moisture, which prevents spoilage. Allow the beans to cool to lukewarm temperature (below 95°F / 35°C) before proceeding.
Fermentation
In a clean bowl, mix the cooled beans with 1 tablespoon of vinegar and 1 teaspoon of tempeh starter. Toss thoroughly to ensure even distribution of the Rhizopus spores. Pack the beans into perforated plastic bags or molds, flattening them to a thickness of no more than 1 inch (2.5 cm) to allow proper airflow. Incubate the bags in a warm place at 85–90°F (29–32°C) for 24–48 hours until the beans are fully bound by dense white mycelium.
Key Considerations
Moisture Control: Ensure beans are dry to the touch before adding vinegar and starter to prevent unwanted bacterial growth.
Temperature: Maintaining a consistent incubation temperature is critical; temperatures above 95°F can kill the starter, while lower temperatures slow fermentation.
Visual Cues: The tempeh is ready when it forms a solid, white block that can be easily removed from the bag. Discard any batch with green, pink, or black mold, or a foul odor.
Why sprout? Sprouting reduces antinutrients (phytic acid, trypsin inhibitors), increases B-vitamin content, and makes the beans significantly softer, cutting your cooking time roughly in half.
2. DehullingAfter sprouting, drain the beans and rinse them. Rub the beans vigorously between your palms in a bowl of water — the hulls will pop off and float to the surface. Skim them off with a strainer. Repeat until most hulls are gone. You don't need to be perfectionist; a few remaining hulls won't ruin the batch.
3. CookingPlace the sprouted, dehulled beans in a pot with water covering them by about an inch. Bring to a boil, then simmer for 20–30 minutes (vs. 50–60 min for unsprouted beans). The beans should be tender but still whole and firm — think al dente, not mushy. Overcooking makes them fall apart during fermentation.
Add 1–2 tablespoons of white vinegar during the last 10 minutes of cooking. This lowers the pH and suppresses competing bacteria.
4. Drying and Cooling Drain the beans thoroughly.
Return them to the pot over low heat for 2–3 minutes to evaporate surface moisture, or pat them dry with a clean kitchen towel.
Spread on a tray and let them cool to below 95°F (35°C). Use a thermometer — this is critical. Beans above 100°F will kill the Rhizopus spores.
The #1 cause of failed home tempeh is beans that are too wet at inoculation. They should be dry to the touch, not slick.
5. Inoculation Transfer the cooled beans to a clean, dry bowl. Sprinkle 1 teaspoon of tempeh starter (containing Rhizopus oligosporus) over the beans and mix thoroughly for 1–2 minutes until every bean is evenly coated. Uneven distribution causes patchy, unbound spots in the final product.
6. Packing and Perforation Use ziplock bags (quart size) or perforated plastic containers.
Poke holes with a thick needle or satay stick every 1 cm (½") across the entire surface — these allow airflow the mold needs.
Pack the beans in and press flat to a thickness of 1–1.5 inches (2.5–4 cm). Thicker layers overheat and rot.
Seal the bags, leaving a small air gap.
7. Incubation
Parameter Target
Temperature 85–90°F (29–32°C) ambient; monitor internal bean temp
Duration 24–48 hours
Humidity 75–85% relative (a damp towel under the bag helps)
Airflow Holes in the bag + space around it
The critical temperature dynamic: Rhizopus generates its own heat as it colonizes. After about 12–18 hours, the bean mass temperature can climb 5–10°F above ambient. You'll typically need to:
Start at 88–90°F to kick off growth.
Once white mycelium is visible (around 12–18 hrs), reduce or remove the external heat source to prevent the internal temp from exceeding 108°F (42°C) — above that, the mold dies and bacteria take over.
Many home fermenters use a yogurt maker, dehydrator, or oven with just the light on as the heat source, with a thermometer clipped to the beans.
8. Signs of Success vs. Failure
Dense white mycelium binding all beans into a solid cake Gray, pink, green, or black mold patches
Nutty, earthy, mushroom-like smell Sour, rotten, or ammonia smell
Slight puffiness; beans held tightly together Slimy texture, beans falling apart
Internal temp peaked around 95–105°F then stabilized Internal temp exceeded 110°F
If you see black spores (sporulation), the batch was left too long or ran too hot — it's technically edible but looks and tastes off. Pink or green mold means discard the entire batch.
9. Storage and Use Once fully colonized, remove the tempeh from the bag, slice into portions, and refrigerate. It keeps for 5–7 days fresh or up to 6 months frozen. Cook it before eating — pan-fry, grill, or bake until the surface browns and the interior heats through.
Optional AdditionsOnce you're comfortable with the base recipe, you can mix in cooked rice, millet, lentils, peanuts, or mushrooms (cooked separately and cooled) for a more complex texture and flavor. Keep the total packed thickness under 1.5 inches regardless of mix-ins.
R. oligosporus vs. R. oryzae: Both are sold as "tempeh starter." R. oligosporus is the traditional Indonesian strain and sporulates (produces black spores) more readily, which is useful if you want to propagate your own starter. R. oryzae is more commonly used in Asian food production (koji, sake) and may not sporulate as easily. For home use, either works, but R. oligosporus is the safer default
Add 1–2 tablespoons of white vinegar in the last 5 minutes of cooking.
Why vinegar works: The acetic acid lowers the surface pH of the beans to approximately 4.0–4.5. Rhizopus oligosporus is not inhibited until pH drops below 3.5, so it thrives at this level. Meanwhile, most pathogenic and spoilage bacteria (E. coli, Salmonella, Bacillus species) are suppressed. This is a biological safety mechanism, not just a flavor choice.
After cooking:
Drain in a colander.
Return to the pot over very low heat for 2–3 minutes, stirring, to evaporate surface water. The beans should look matte, not shiny.
Spread on a clean baking sheet or towel.
Cool to below 95°F (35°C). This is the single most common point of failure. Use a probe thermometer. If the beans are too hot, the spores die on contact and you get nothing but a pile of boiled beans.
Timing matters: Once the beans drop below 140°F (60°C), you have roughly 2 hours before significant bacterial growth becomes a risk. Work efficiently between cooling and inoculation.
Inoculation: Precision and Technique Starter dosage: The standard ratio is 0.5–1% of the dry bean weight in starter. For 1 cup of dry soybeans (~170 g), that's roughly 1 teaspoon (2–3 g) of powdered starter.
Why even distribution is critical: Rhizopus grows from where the spores land. If a cluster of beans has no spores, that area will remain uncolonized, creating a weak point where bacteria can invade. The mycelium network is what holds the cake together — gaps in the network = gaps in the cake.
Technique:
Spread the cooled, dried beans in a single layer on a clean tray.
Sprinkle the starter evenly over the surface using a light tap from a small sieve or shaker.
Mix gently with a clean wooden spoon or silicone spatula for 2 full minutes. Use a circular motion. Don't crush the beans.
The beans should feel dry to the touch, with a faint dusting of powder visible on each one.
A slurry method (alternative): Dissolve the starter in 2 tablespoons of cool water to make a thin paste, then toss the beans in it. This can help with even distribution, especially for larger batches.
Do NOT use your hands (unless washed and dried thoroughly). Oils and bacteria on skin can introduce contaminants.
Alternative containers:
Glass baking dishes (for larger batches, covered loosely with a perforated lid or cheesecloth)
The #1 pro tip: Use a probe thermometer with an alarm (the kind sold for BBQ or baking). Set the alarm to trigger at 100°F. Stick the probe into the center of the bean mass. This lets you sleep through the night and get woken up if the batch is overheating.
What to Do With Finished TempehSlice into 1/4"–1/2" thick slices.
Steam for 10 minutes before cooking to remove any bitterness and make it more receptive to marinades.
Pan-fry, grill, or bake until the surface is golden and the interior is heated through.
Marinate in soy sauce, ginger, garlic, and a touch of maple syrup for 30 minutes before cooking.
Freeze uncooked slices for up to 6 months. Freezing actually opens up the texture, creating a spongier, more meat-like bite when cooked.
Refrigerate wrapped in paper towel for 5–7 days.
Tempeh is a versatile ingredient: it can be crumbled as a ground-meat substitute, sliced for stir-fries, cubed for stews, or breaded and fried as a protein snack. The nutty, earthy flavor from the Rhizopus fermentation is what sets it apart from tofu or other soy products.
Best Mushroom Pairings for Tempeh
ShiitakeDeeply umami, earthy — mirrors tempeh's fermented nuttiness Highest ergothioneine (antioxidant); lentinan (beta-glucan) supports immune function; B2, B5, selenium
Oyster / King OysterMild, slightly sweet, meaty texture — complements without competing Good ergothioneine source; king oyster's dense stem adds chew that mimics meat texture
Porcini (dried)Intense, concentrated umami — amplifies tempeh's depthHighest ergothioneine of any mushroom; very high in copper and B vitamins
Sprouted tempeh (estimated)~17–19 g per 100 grams
The estimate is slightly below regular tempeh because sprouting diverts a small amount of the bean's protein into the developing radicle (the sprout itself), which you then remove or discard during dehulling. The loss is modest — roughly 5–10% of total protein compared to unsprouted beans.
What goes up instead:
Protein digestibility improves further beyond what fermentation alone achieves. The sprouting step already breaks down trypsin inhibitors and partially hydrolyzes storage proteins, so the Rhizopus has more accessible substrate to work with. Net effect: a higher percentage of the protein is bioavailable.
Phytic acid drops an additional 30–50% compared to unsprouted-bean tempeh, improving mineral absorption (iron, zinc, calcium) without changing the protein number itself.
B vitamins (especially folate) are slightly elevated from the sprouting step before fermentation adds its own fungal synthesis on top.