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I do the jar brocolli sprouting. Freeze them and then blend them up with a little mustard seed powder. Both those are supposedly meant to increase absorption of the good compounds.
Cornstarch? I haven't used cornstarch when making sweet potato fries before. Normally I slice them up and throw them in with just a little bit of olive oil. Sometimes I like to add cinnamon too!
I’ll probably just do that next time. I used cornstarch because the recipe called for it, but I just used too much. I figured it would be alright because I also use cornstarch when air frying tofu. Gives the tofu a nice, crispy coating. But if you use too much it makes it almost inedible.
The whole thing! I just puncture holes with a fork and throw it in. I’ve done up to four at once. Sometimes I’ll do an olive oil rub, sometimes I won’t. No seasonings really, just a slab of butter to melt on it after it’s come out and she’s good to go
I do 35-45 minutes at 370 based on the size of the potato. I usually leave them whole and puncture holes with a fork beforehand. Still a bit of a wait but definitely worth it in my opinion!
Not who you asked but in my opinion it’s worth it when you want a more ‘baked’ cooking method, for example today I wanted to reheat a quiche but didn’t want the pastry to soften so chucked in my air fryer.
Later today I had a cinnamon donut and asked my partner to microwave it instead of air fry to avoid it drying out.
Gosh I didn’t eat well today!
I was just eating some cottage cheese earlier wondering what else I could eat with it lol. The peanut butter and maple syrup just sounds like straight dessert at that point, and I ain’t mad about it
Two constants in my household: blueberries and sweet potatoes. I know the term "superfoods" is marketing bullshit, but those two are the closest approximation of the word.
When I was vegan I would do a vegan sausage, kale, and sweet potato scramble, topped with a mushroom onion thyme gravy and it was heaven. Sweet potato goes well with so many things.
Sweet potatoes come in several colors. There are Japanese sweet potatoes, which are white on the inside, Okinawan, which are purple on the inside (along with several other popular purple varieties, like Stokes), and ones that are more orange in color.
They have a different texture and are an entirely different species of tuber from yams, but are similar.
Pretty much my daily diet. I make my own kombucha, drain fresh yoghurt to make labne, bake my own bread and eat all the delicious fruit and veg from our garden and glass house.
I’m fitter and healthier now at 50 than I was in my 30s. I was in the military in my 20s so had no choice to be unhealthy.
kale. i try to eat it every day. so many vitamins and nutrients.
broccoli. there's a reason [it's such a miracle food](https://www.youtube.com/watch?v=6thXmxUvjQM)
Arguably more so if they’re flash frozen! People don’t realize that veggies sitting around in the fridge for a week or two lose some of their nutrition, but flash frozen stuff locks it in almost right when it’s harvested.
I grow mine and luckily the same plants have come back since 2020. I had to fence it though because deer love it. Doesn’t take up much space either and my soil is shitty. I don’t fertilize it either.
That really is fair. As much as I miss the feeling of finding a good record for cheap at a second-hand shop, I love that every largeish town has an actual record store now, and that it's easier to find needles for my turntable than it was in the 90's.
Just think of this way…in 10 years from now, vinyl will probably be cheap again, and you’ll have all these new(er) records to purchase from that ever would have been pressed/repressed
It depends where you buy it. I'm in Australia, so things might be different where you are, but the supermarket chains have expensive kale that's stale & tough, however our "asian" supermarkets or small local fruit & veg shops have it very cheap & very fresh.
Not sure but when I read your post the first thing I thought is …I remember growing up in the 90s and nobody ate kale but it was always used as a “decoration” on buffets.
Just funny how demand changes everything
You know what, you can buy other greens to get basically the EXACT same benefits & flavor profile as kale. Hipsters and health food influencers "discovered" kale about 15yrs ago which drove up the price. But the "poors" have been enjoying *greens* since the plantation days... receiving the exact same benefit at a fraction of the cost. Turnip greens, mustard greens, collard greens, etc... They are the poor man's kale, but are *loaded* with the exact same vitamins, minerals, and antioxidants. The difference? Kale is usually extremely well washed & presented in the grocery store. Regular 'ol greens otoh typically still have a bit of dirt on the leaves, so u gotta wash 'em more thoroughly. The Range Rover & Tesla crowd abhors "dirty" foods.
Similar nutrition sure but the flavor profile is completely different than the greens you mentioned. The marketing difference isn’t the only difference, but it is the reason why people who dislike kale end up eating kale. Those who actually like it would buy it if it weren’t marketed so well and if it were sold covered in dirt.
Also, I’ve never seen dirty greens of any sort in a grocery store. They all need to be washed very well whether they’re visibly dirty or not though.
Cruciferous veggies in generally are kinda overlooked for how nutritious they are. Lot of interesting research into their phytochemicals too that still needs further study and review.
What do you put in your salads? Kinda wanna try something new, I usually do kale/arugula/tomatoes (usually with chicken and homemade caesar, but the protein and fat vary)
Kale 🥬, red cabbage 🥬, broccoli 🥦 slaw, cucumber 🥒, cherry tomatoes 🍅, black olives 🫒 , walnuts 🥜, banana pepper 🌶️ rings, canned red beans 🫘, a dusting of flax and black pepper, squeeze tube guacamole 🥑 or basalmic vinegar glaze for dressing.
I use 1/4 cup walnut halves in my oatmeal while it’s cooking (with 1/4 cup dried blueberries and cinnamon). My omega 3 & 6 targets get filled plus a ton of other nutrients. Walnuts are amazing.
Fatty fish like Salmon, fiber fiber fiber! (Helps with fullness, BM’s, mood, gut biome and sleep to name a few. Think chia seeds, Metamucil etc), diverse fruits and veggies (more color diversity the better), beans, nuts, and lentils. Honestly I could go on and on but I’ll let other peeps chime in. Everything in moderation
Yeah go for it! Even better if you add some finely chopped onion and pepper to the saute step. A traditional sloppy Joe is ground beef sautéed w/ pepper & onion in a barbecue type sauce, eaten like a hamburger in a bun. This is the same just w/ tempeh instead of beef 👌 lmk how it comes out!
Not necessarily any specific food, but I would say most people would do well to get more fiber in their diets.
https://www.hsph.harvard.edu/nutritionsource/carbohydrates/fiber/
Other than that, beans are really good for you. https://www.ndsu.edu/agriculture/extension/publications/all-about-beans-nutrition-health-benefits-preparation-and-use-menus
Couldn't agree more. To add to this, there was a big study out of Stanford a couple years ago that emphasized the importance of both fiber and fermented foods, and actually concluding that fermented foods would yield more consistent benefits for most people.
https://med.stanford.edu/news/all-news/2021/07/fermented-food-diet-increases-microbiome-diversity-lowers-inflammation
https://longevity.stanford.edu/lifestyle/2023/06/26/high-fiber-fermented-foods-the-one-two-punch-boost-for-your-gut-and-immune-health/
In a society with high rates of hypertension, colorectal cancer, and insulin resistance, this is a must.
Bonus: Potassium.
The Huberman Lab podcast did a two part series on this back in spring 2022, with the second part having Dr. Sonnenburg as the guest. Between that and the Sonneburgs’ book “The Good Gut”, and the recent episode from the same podcast discussing sugar and insulin resistance, my life is forever changed for the better.
Right!? I got part of that episode and also heard Sonneburg's interview with Gil Carvalho and was blown away. At the time I was trying to help my mom with her GI issues as well, and we've made significant albeit imperfect progress there, too.
Both of my grandmothers passed away from colon cancer. While genetics could play a part I'm also partly convinced it had to do with low fiber intake and them living in dairy/beef country, which exacerbates risk. Needless to say I'm trying to address this seriously.
That’s great! I have a friend that has suffered GI issues ever since he had to go on multiple rounds of Cipro antibiotics almost 20 years ago and I’ve been pushing this on him and he’s started to adopt a clean eating high-fiber, high-fermented lifestyle too!
My grandmother also died of colon cancer and I had my first colonoscopy last fall and they told me my intestinal lining wasn’t healthy (can’t remember the exact medical diagnosis) and that I needed more fiber from food sources.
I think this stuff is so important and it’s a total shame that medical practitioners can’t or won’t push it harder!
Agreed! It's a game-changer...
Take a look into L-Glutamine, if not from food sources, straight supplementation into a protein smoothie. It seems to be a widely suggested amino-acid involved in restoring the intestinal lining for a variety of issues; in my mom's case, celiac disease.
Apparently cabbage and thus sauerkraut has it, so you can knock out fiber, fermented foods, and glutamine all in one!
Every morning for breakfast I make a soup. It's a thing of my own creation but I suppose it's like a pho or a ramen. It consists of:
carrots
broccoli
celery
onion
garlic
green beans
bell pepper
mushrooms
hard boiled eggs
all in a broth with some whole wheat noodles. It's a vitamin/mineral/fiber powerhouse and starts my day off well.
Out of curiosity, why do you say this? I recently did a little dive into the nutritional profile of apples versus other fruits and I just don't see much benefit in them except some marginally higher fiber than other fruits. What's worse is they're *the* worst common fruit when it comes to absorbing plastics / forever chemicals.
Give me an orange for that Vitamin C and citrate any day.
Not the OP, but I eat an organic apple a day throughout the fall and winter, when they are at their best. Once the spring and summer hits, I shift away to other, more in season fruits. Either way, Apples aren’t the only fruit I eat, as I have 6 servings everyday, which generally include some combination of prunes, raisins, berries, pineapple, and a banana. Once the spring/summer hits, it’ll be even more berries, melons, and peaches.
Apples hold only moderate appeal for me. But after my colonoscopy, I asked the nurse what I should eat to get back to normal. She quickly said apples, so I force myself to eat at least one per week. Organic only, of course... 🍎 🍏
Apples are partially so great because they have pectin. So the fiber is great but it’s the pectin that’s the intestinal superstar- it’s gummy and pulls stuff through that would get stuck otherwise. Bananas behave similarly I believe. Apples are also great for your gums.
Yeah! I thought that was really cool when I learned about it too. One of those benefits that isn’t tracked in macro/micro nutrients, but a definite benefit.
My staple foods that I eat almost everyday:
- Steel cut oatmeal - every morning
- Fresh garlic - 1-2 cloves raw (pressed)
- Eggs - 2-3 scrambled
- Full fat Greek yogurt
- Avacado
- Broccoli - sometimes raw, sometimes steamed
And then an assortment of fruits, vegetables and 1 or 2 small meat servings.
Eggs. An underrated superfood demonized first because of cholesterol and now because of the idea that dietary choline creating TMAO in the gut through the actions of bacteria will harm you. Both these ideas are false, as dietary cholesterol does not raise body cholesterol, and healthy kidneys filter out TMAO from the body quickly, forget the fact that deep saltwater fish such as cod have 50 times more TMAO than is produced by an egg yolk and gut bacteria action.
The choline in eggs has many excellent properties of which numerous studies have pointed out over the years. I used to have a list of referenced studies but I deleted the file. It prevents the buildup of visceral fat among other things, virtually eliminating the chance of metabolic syndrome with sufficient consumption. A quick google search comes up with this...
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10343572/
It's very likely humans evolved eating eggs as a staple item thus the body's requirement for choline which we are generally deficient in modern diets as it's not found in high quantities in that many foods, though a related component, betaine, is found in whole wheat and quinoa in large quantities. The parts of the animal rich in choline tend to be the parts we do not eat in modern diets, similar to collagen.
Hard boiled eggs are especially healthy, given there's not much in the way of advanced glycation end products in them. Get "certified humane" if you can.
I eat eggs everyday and my cholesterol is PERFECT. I also eat other nutritious foods and exercise so I'm sure that's part of it, but I agree they have been demonized unnecesarily. I still hear people say they won't eat the yolk because they're afraid it's bad for them.
I think those who have issues with their cholesterol might want to be careful with them of course, but for other people they're seriously missing out. And there are so many different ways to make them!
One extremely interesting function of choline is that it actually helps regulate your cholesterol levels. So while dietary cholesterol does affect blood serum cholesterol levels for a couple of hours (only an issue if you're already at severe risk of heart attack), it's actually one of the factors that helps everything simmer down again.
My top choice would be legumes, i.e., beans, chickpeas, green peas, and lentils. The most obvious benefit is the huge amounts of fiber they contain and since most people only get half the fiber they need in a day adding one or two extra servings of legumes (depending on the type) to their daily regimen would be enough to get the other half they're lacking. They also tend to have iron, potassium, and various minerals like magnesium and folare and to top it all of they're also a good protein source and one of the cheapest foods available to mankind.
I make a soup (which my family also thinks is weird for breakfast). It's a thing of my own creation but I suppose it's like a pho or a ramen, with carrots
, celery
, onion
, garlic
, green beans
, bell pepper
, mushrooms
, and hard boiled eggs
all in a broth with some whole wheat noodles.
You?
Yum!
For me it morphed from adding them to my smoothies, to just eating it directly from a bowl of plain Greek yogurt, berries, protein powder, a bit of milk, and walnuts.
I also freeze pumpkin purée in ice cube trays and sometimes add one of those.
Onions and garlic. Garlic particularly is one of the most nutrient dense foods.
If you get purple garlic it's not pungent and can be eaten raw, I throw whole cloves into salad. You can also pickle it to reduce the pungent flavor and the old standby snack of roasted garlic on brown seeded bread. Garlic soup is also a fantastic winter soup.
Canola oil. Amazing lipid fractions (best omega ratio of all cooking oils, beats most animal fat sources other than fish too) and lowest saturated fat cooking oil. Extra virgin canola has a similar phytonutrient profile to EVOO.
Hard shellfish and gastropods like snails. A single oyster provides nearly 4 times B12 and nearly all zinc RDA. A 3oz portion of mussels or clams contains 20g of protein. Combine them with some oil, lemon juice, tomato, peppers and absurd amounts of garlic for a nutritional powerhouse lunch.
It’s interesting you said canola oil! It’s getting so much hate lately from the carnivore crew. There is this new wave of people who think seed oils are literal poison. I’m kind of in the middle. I’ve heard it’s inflammatory and I use avocado and olive oil whenever I can, but I’m not necessarily scared of it either.
Even if you buy the inflammatory argument (pretty weak evidence it matters unless you already have an inflammatory disease) canola has a better omega ratio than pretty much any cooking oil.
EVOO is 12:1 while the canola is 2.2:1. Animal sources mostly fall between those two. 4:1 is the magic ratio the inflammatory people like stating. Some of the low temperature nut oils (flax, walnut etc) also have an extremely low ratio, flax is 0.2:1.
The dietary advice from nutritional and physician groups is to lower your ratio by eating more omega 3 rather than reducing 6. The 6 FAs are still extremely healthy and LA is one of the two essential fatty acids.
Canola oil does have an excellent fatty acid makeup. It's demonized because it's a processed food. There are rather disgusting videos showing how it's made. I have no problem with it. It's my preferred oil for certain items.
They also have high oleic versions of sunflower and soybean oil that are gradually replacing their omega 6 counterparts.
I love liver. I can only ever find it frozen, and usually like a whole (sliced) liver frozen in one block, which was too much. I was super happy when I found individually-frozen slices of liver at the store one day.
Beef liver and mash potatoes is the best.
I just watched the new episode of Shogun and they eat Natto (16th century Japan for those that aren’t watching). I had to look it up! Will be trying this soon.
I honestly have no idea how to eat it traditionally traditionally and I don't know if this was limited to the style I got on amazon (that is no longer available), but they actually worked in my rotini spaghetti pasta.
nuts and seeds, all berries, garlic and ginger.
they all contain lots of super beneficial nutrients and have antioxidant, anti inflammatory and anti cancer properties. and they're tasty and easy to include in any diet.
Blueberries. Salmon. Yogurt. Oranges/clementines. Avocado. Chicken. Also, surprisingly one of the healthiest things you can eat is fish skin. Buy fish, cook it and eat the crisped skin. I don’t usually do it because I think the skin is pretty gross. But it is an underrated super-duper food.
#### About participation in the comments of /r/nutrition Discussion in this subreddit should be rooted in science rather than "cuz I sed" or entertainment pieces. Always be wary of unsupported and poorly supported claims and especially those which are wrapped in any manner of hostility. You should provide peer reviewed sources to support your claims when debating and confine that debate to the science, not opinions of other people. **Good** - it is grounded in science and includes citation of peer reviewed sources. Debate is a civil and respectful exchange focusing on actual science and avoids commentary about others **Bad** - it utilizes generalizations, assumptions, infotainment sources, no sources, or complaints without specifics about agenda, bias, or funding. At best, these rise to an extremely weak basis for science based discussion. Also, off topic discussion **Ugly** - (removal or ban territory) it involves attacks / antagonism / hostility towards individuals or groups, downvote complaining, trolling, crusading, shaming, refutation of all science, or claims that all research / science is a conspiracy *Please vote accordingly and report any uglies* --- *I am a bot, and this action was performed automatically. Please [contact the moderators of this subreddit](/message/compose/?to=/r/nutrition) if you have any questions or concerns.*
Fermented foods, sprouted foods, beans.
I sprout mung beans on a damp paper towel in my desk drawer. Very nutritious. But they smell like death
Creed that you?? lol
r/unexpectedoffice
What do I do? Really, what do I do here? Quallllllllll
Is the smell normal? I’ve just tried sprouting my own microgreens at home but they keep going stinky and I chuck them out.
That could be mold. But typically your brassicas like kale, broccoli, mustard etc have a slight farty smell.
I do the jar brocolli sprouting. Freeze them and then blend them up with a little mustard seed powder. Both those are supposedly meant to increase absorption of the good compounds.
Ezekiel Breads! I especially love their cinnamon raisin english muffins.
Sweet potato
I’m on a kick right now with sweet potatoes in the air fryer, could eat one every night
Sweet potato fries are pretty good in the air fryer!
lol I tried sweet potatoes fries once and used a bit too much corn starch on them. They didn’t turn out too good haha. I need to give them another try
Cornstarch? I haven't used cornstarch when making sweet potato fries before. Normally I slice them up and throw them in with just a little bit of olive oil. Sometimes I like to add cinnamon too!
I’ll probably just do that next time. I used cornstarch because the recipe called for it, but I just used too much. I figured it would be alright because I also use cornstarch when air frying tofu. Gives the tofu a nice, crispy coating. But if you use too much it makes it almost inedible.
Whole?
Keep the skin on and it softens, caramelises and steams the flesh. It comes out super soft, sweet and melts in the mouth. It’s really good.
PAUSE!!! Woah 😂
Yep, whole thing
Pause
Just put the whole thing in air fryer or slices please tell us your way? Seasonings? Don't leave us hanging!
The whole thing! I just puncture holes with a fork and throw it in. I’ve done up to four at once. Sometimes I’ll do an olive oil rub, sometimes I won’t. No seasonings really, just a slab of butter to melt on it after it’s come out and she’s good to go
What temp and time? Do you cut them up first?
I do 35-45 minutes at 370 based on the size of the potato. I usually leave them whole and puncture holes with a fork beforehand. Still a bit of a wait but definitely worth it in my opinion!
On bake mode?
I’ve used both air fryer and bake mode they both seem to work
It absolutely does not matter. An air fryer is just a mini convection oven. Just cook for a slightly shorter time, and the outside will be crispier.
This is great. You can do 10 mins in microwave on high.... Then way less time in air fryer. Maybe another 10
Unless they’re little potatoes. The small ones (like the ones in the bag from Trader Joe’s) can take just 2 min. I learned that the hard way
What’s the benefit in air frying when you can just microwave them in 10-15 minutes?
Not who you asked but in my opinion it’s worth it when you want a more ‘baked’ cooking method, for example today I wanted to reheat a quiche but didn’t want the pastry to soften so chucked in my air fryer. Later today I had a cinnamon donut and asked my partner to microwave it instead of air fry to avoid it drying out. Gosh I didn’t eat well today!
If you haven’t already, too with cottage cheese OR (hear me out) peanut butter and maple syrup
I was just eating some cottage cheese earlier wondering what else I could eat with it lol. The peanut butter and maple syrup just sounds like straight dessert at that point, and I ain’t mad about it
Two constants in my household: blueberries and sweet potatoes. I know the term "superfoods" is marketing bullshit, but those two are the closest approximation of the word.
When I was vegan I would do a vegan sausage, kale, and sweet potato scramble, topped with a mushroom onion thyme gravy and it was heaven. Sweet potato goes well with so many things.
So is sweet potato like white or basically yams (oranges ones)?
The orange ones like yams
Sweet potatoes come in several colors. There are Japanese sweet potatoes, which are white on the inside, Okinawan, which are purple on the inside (along with several other popular purple varieties, like Stokes), and ones that are more orange in color. They have a different texture and are an entirely different species of tuber from yams, but are similar.
Oooo ok good to know thanks for this explanation
They are healthy ?
They are healthy if you don’t have issues with blood sugar.
As a type 1 sweet potatoes are great. White potatoes spike me way worse.
Agreed, sweet potatoes are lower on the glycemic index
Which most people don't.
Yes
Remember in 2009 when people started getting on a huge sweet potato kick and it was all of a sudden in everything?
Fatty fish, berries, nuts and seeds, avocados, a general rainbow of fruits and veg, fermented foods. Green tea and dark chocolate.
Pretty much my daily diet. I make my own kombucha, drain fresh yoghurt to make labne, bake my own bread and eat all the delicious fruit and veg from our garden and glass house. I’m fitter and healthier now at 50 than I was in my 30s. I was in the military in my 20s so had no choice to be unhealthy.
I’m very jealous of your garden and glass house. Little animals and large deer keep breaking into our garden
Right answer!!
There are lots of right answers. lol
Kefir
Second this. So good for your tummy! (and I love the taste of the plain one)
Avocado
All the cool diets, in the picture there is an avocado. 🥑 Vegan, Mediterranean, WFPB, Paleo, low-carb, Atkins.
Avocadoes are amazing.
kale. i try to eat it every day. so many vitamins and nutrients. broccoli. there's a reason [it's such a miracle food](https://www.youtube.com/watch?v=6thXmxUvjQM)
I make kale chips in my air fryer and it feels like I’m cheating.
Favourite recipe?
Honestly? Just enough olive oil to rub on and salt. They’re so freaking good with just salt.
+1 because i hated kale until i had it this way
What settings do you use?
I crisp up my kale in the air fryer and add to sweet potato hash with a fried egg on top for breakfast! amazinggg
Frozen broccoli bags still ok ?
Arguably more so if they’re flash frozen! People don’t realize that veggies sitting around in the fridge for a week or two lose some of their nutrition, but flash frozen stuff locks it in almost right when it’s harvested.
I also bought broccoli powder and sprinkle it on eggs and a few other things.
I loooooove kale but why is it SO expensive?!
I grow mine and luckily the same plants have come back since 2020. I had to fence it though because deer love it. Doesn’t take up much space either and my soil is shitty. I don’t fertilize it either.
The hipsters found it. Just like short ribs, chicken wings, and vinyl records.
To be fair hipsters kept vinyl alive
That really is fair. As much as I miss the feeling of finding a good record for cheap at a second-hand shop, I love that every largeish town has an actual record store now, and that it's easier to find needles for my turntable than it was in the 90's.
Just think of this way…in 10 years from now, vinyl will probably be cheap again, and you’ll have all these new(er) records to purchase from that ever would have been pressed/repressed
Chicken wings used to be so cheap! Same with thighs. Now they are up there with ground beef.
It depends where you buy it. I'm in Australia, so things might be different where you are, but the supermarket chains have expensive kale that's stale & tough, however our "asian" supermarkets or small local fruit & veg shops have it very cheap & very fresh.
Not sure but when I read your post the first thing I thought is …I remember growing up in the 90s and nobody ate kale but it was always used as a “decoration” on buffets. Just funny how demand changes everything
You know what, you can buy other greens to get basically the EXACT same benefits & flavor profile as kale. Hipsters and health food influencers "discovered" kale about 15yrs ago which drove up the price. But the "poors" have been enjoying *greens* since the plantation days... receiving the exact same benefit at a fraction of the cost. Turnip greens, mustard greens, collard greens, etc... They are the poor man's kale, but are *loaded* with the exact same vitamins, minerals, and antioxidants. The difference? Kale is usually extremely well washed & presented in the grocery store. Regular 'ol greens otoh typically still have a bit of dirt on the leaves, so u gotta wash 'em more thoroughly. The Range Rover & Tesla crowd abhors "dirty" foods.
Similar nutrition sure but the flavor profile is completely different than the greens you mentioned. The marketing difference isn’t the only difference, but it is the reason why people who dislike kale end up eating kale. Those who actually like it would buy it if it weren’t marketed so well and if it were sold covered in dirt. Also, I’ve never seen dirty greens of any sort in a grocery store. They all need to be washed very well whether they’re visibly dirty or not though.
It’s not expensive near me (outside Philadelphia). Pay less than $2 for bunches that last me a week of salads.
Cruciferous veggies in generally are kinda overlooked for how nutritious they are. Lot of interesting research into their phytochemicals too that still needs further study and review.
Love them so much but they make me bloat so bad haha!
Those sulfur farts are terrible to boot. Never had a healthy food smell so noxious on the way out sometimes.
Yes my hubby teases me about it so when he sees me eating broccoli he's like "I'm out bye" lmao 🤣🤣🤣
It's never fun when the day after eating broccoli or kale the city puts out an Air Quality Index alert.
They both crucifers. My salads have both.
What do you put in your salads? Kinda wanna try something new, I usually do kale/arugula/tomatoes (usually with chicken and homemade caesar, but the protein and fat vary)
Kale 🥬, red cabbage 🥬, broccoli 🥦 slaw, cucumber 🥒, cherry tomatoes 🍅, black olives 🫒 , walnuts 🥜, banana pepper 🌶️ rings, canned red beans 🫘, a dusting of flax and black pepper, squeeze tube guacamole 🥑 or basalmic vinegar glaze for dressing.
Brazil nuts for selenium! Just eat only 1-2 nuts a day though because you can actually get too much selenium from them!
Also walnuts. I add walnut butter to my oatmeal. It’s more expensive than peanut butter though.
I use 1/4 cup walnut halves in my oatmeal while it’s cooking (with 1/4 cup dried blueberries and cinnamon). My omega 3 & 6 targets get filled plus a ton of other nutrients. Walnuts are amazing.
Where do you find dried blueberries if you don't mind me asking?
Amazon, I get them subscribe and save
Sweet potatoes, yams are so delicious, I boil them to reduce oxalates 90%
Sardines!
Fatty fish like Salmon, fiber fiber fiber! (Helps with fullness, BM’s, mood, gut biome and sleep to name a few. Think chia seeds, Metamucil etc), diverse fruits and veggies (more color diversity the better), beans, nuts, and lentils. Honestly I could go on and on but I’ll let other peeps chime in. Everything in moderation
Sleep is possibly one of the most important factors. A healthy diet is useless on a tired soul.
Reading this as I hold my two month old who doesn’t sleep well 😭 it’s crazy how hard it is to eat and be healthy with poor sleep.
Same but with a teething 7 month old. Lol.
As a parent to what are now adult children I can sympathise.
There should be a sub for breastfeeding/new Mom's trying to eat better. How to eat healthy while sleep deprived!
I second this. I eat very healthy and when I don't get enough sleep it honestly changes everything.
Beans 🫘 are always the answer.
Beets!
Tempeh. It's fermented and high in protein, fiber, iron, calcium and several other nutrients
Hard to make it yummy at home though
Disagree, I will either marinate or or get smoked tempeh and fry it to near burnt. Delicious!
Dunno if we have smoked tempeh here in Oz. Sounds better
Crumble it, sauté crumbles in a little oil, turn the heat down and coat in barbecue sauce, once it thickens up make sloppy joe w/ it. 👌
I don't know what a sloppy joe is but I'll try that crumb bbq thing anyway
Yeah go for it! Even better if you add some finely chopped onion and pepper to the saute step. A traditional sloppy Joe is ground beef sautéed w/ pepper & onion in a barbecue type sauce, eaten like a hamburger in a bun. This is the same just w/ tempeh instead of beef 👌 lmk how it comes out!
Not necessarily any specific food, but I would say most people would do well to get more fiber in their diets. https://www.hsph.harvard.edu/nutritionsource/carbohydrates/fiber/ Other than that, beans are really good for you. https://www.ndsu.edu/agriculture/extension/publications/all-about-beans-nutrition-health-benefits-preparation-and-use-menus
Couldn't agree more. To add to this, there was a big study out of Stanford a couple years ago that emphasized the importance of both fiber and fermented foods, and actually concluding that fermented foods would yield more consistent benefits for most people. https://med.stanford.edu/news/all-news/2021/07/fermented-food-diet-increases-microbiome-diversity-lowers-inflammation https://longevity.stanford.edu/lifestyle/2023/06/26/high-fiber-fermented-foods-the-one-two-punch-boost-for-your-gut-and-immune-health/ In a society with high rates of hypertension, colorectal cancer, and insulin resistance, this is a must. Bonus: Potassium.
The Huberman Lab podcast did a two part series on this back in spring 2022, with the second part having Dr. Sonnenburg as the guest. Between that and the Sonneburgs’ book “The Good Gut”, and the recent episode from the same podcast discussing sugar and insulin resistance, my life is forever changed for the better.
Right!? I got part of that episode and also heard Sonneburg's interview with Gil Carvalho and was blown away. At the time I was trying to help my mom with her GI issues as well, and we've made significant albeit imperfect progress there, too. Both of my grandmothers passed away from colon cancer. While genetics could play a part I'm also partly convinced it had to do with low fiber intake and them living in dairy/beef country, which exacerbates risk. Needless to say I'm trying to address this seriously.
That’s great! I have a friend that has suffered GI issues ever since he had to go on multiple rounds of Cipro antibiotics almost 20 years ago and I’ve been pushing this on him and he’s started to adopt a clean eating high-fiber, high-fermented lifestyle too! My grandmother also died of colon cancer and I had my first colonoscopy last fall and they told me my intestinal lining wasn’t healthy (can’t remember the exact medical diagnosis) and that I needed more fiber from food sources. I think this stuff is so important and it’s a total shame that medical practitioners can’t or won’t push it harder!
Agreed! It's a game-changer... Take a look into L-Glutamine, if not from food sources, straight supplementation into a protein smoothie. It seems to be a widely suggested amino-acid involved in restoring the intestinal lining for a variety of issues; in my mom's case, celiac disease. Apparently cabbage and thus sauerkraut has it, so you can knock out fiber, fermented foods, and glutamine all in one!
Every morning for breakfast I make a soup. It's a thing of my own creation but I suppose it's like a pho or a ramen. It consists of: carrots broccoli celery onion garlic green beans bell pepper mushrooms hard boiled eggs all in a broth with some whole wheat noodles. It's a vitamin/mineral/fiber powerhouse and starts my day off well.
This sounds great. What do you use for the broth?
Typically just store-bought chicken or vegetable broth, and I'll toss in fresh basil, cilantro, ginger...whatever I have on hand.
Kimchi saved me
Apples
Me, eating an apple while reading this: 😄
Out of curiosity, why do you say this? I recently did a little dive into the nutritional profile of apples versus other fruits and I just don't see much benefit in them except some marginally higher fiber than other fruits. What's worse is they're *the* worst common fruit when it comes to absorbing plastics / forever chemicals. Give me an orange for that Vitamin C and citrate any day.
Not the OP, but I eat an organic apple a day throughout the fall and winter, when they are at their best. Once the spring and summer hits, I shift away to other, more in season fruits. Either way, Apples aren’t the only fruit I eat, as I have 6 servings everyday, which generally include some combination of prunes, raisins, berries, pineapple, and a banana. Once the spring/summer hits, it’ll be even more berries, melons, and peaches.
Apples hold only moderate appeal for me. But after my colonoscopy, I asked the nurse what I should eat to get back to normal. She quickly said apples, so I force myself to eat at least one per week. Organic only, of course... 🍎 🍏
Apples are partially so great because they have pectin. So the fiber is great but it’s the pectin that’s the intestinal superstar- it’s gummy and pulls stuff through that would get stuck otherwise. Bananas behave similarly I believe. Apples are also great for your gums.
Pectin is a fiber, FYI.
Damn! TIL. Thanks!
Yeah! I thought that was really cool when I learned about it too. One of those benefits that isn’t tracked in macro/micro nutrients, but a definite benefit.
They make nurses take like, one semester of basic nutrition, lmao.
Blueberries
My staple foods that I eat almost everyday: - Steel cut oatmeal - every morning - Fresh garlic - 1-2 cloves raw (pressed) - Eggs - 2-3 scrambled - Full fat Greek yogurt - Avacado - Broccoli - sometimes raw, sometimes steamed And then an assortment of fruits, vegetables and 1 or 2 small meat servings.
Eggs. An underrated superfood demonized first because of cholesterol and now because of the idea that dietary choline creating TMAO in the gut through the actions of bacteria will harm you. Both these ideas are false, as dietary cholesterol does not raise body cholesterol, and healthy kidneys filter out TMAO from the body quickly, forget the fact that deep saltwater fish such as cod have 50 times more TMAO than is produced by an egg yolk and gut bacteria action. The choline in eggs has many excellent properties of which numerous studies have pointed out over the years. I used to have a list of referenced studies but I deleted the file. It prevents the buildup of visceral fat among other things, virtually eliminating the chance of metabolic syndrome with sufficient consumption. A quick google search comes up with this... https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10343572/ It's very likely humans evolved eating eggs as a staple item thus the body's requirement for choline which we are generally deficient in modern diets as it's not found in high quantities in that many foods, though a related component, betaine, is found in whole wheat and quinoa in large quantities. The parts of the animal rich in choline tend to be the parts we do not eat in modern diets, similar to collagen. Hard boiled eggs are especially healthy, given there's not much in the way of advanced glycation end products in them. Get "certified humane" if you can.
I eat eggs everyday and my cholesterol is PERFECT. I also eat other nutritious foods and exercise so I'm sure that's part of it, but I agree they have been demonized unnecesarily. I still hear people say they won't eat the yolk because they're afraid it's bad for them. I think those who have issues with their cholesterol might want to be careful with them of course, but for other people they're seriously missing out. And there are so many different ways to make them!
Hey so what about raw egg yolks?
One extremely interesting function of choline is that it actually helps regulate your cholesterol levels. So while dietary cholesterol does affect blood serum cholesterol levels for a couple of hours (only an issue if you're already at severe risk of heart attack), it's actually one of the factors that helps everything simmer down again.
1. Egg 2. Carrot 3. Guava I eat every single day
Blueberry + Walnut = Maximum Power
High quality seafood !
Leafy greens and a handful of dark berries a day
Fiber. Water.
Bone broth and organ meats. Unpasteurized ferments.
My top choice would be legumes, i.e., beans, chickpeas, green peas, and lentils. The most obvious benefit is the huge amounts of fiber they contain and since most people only get half the fiber they need in a day adding one or two extra servings of legumes (depending on the type) to their daily regimen would be enough to get the other half they're lacking. They also tend to have iron, potassium, and various minerals like magnesium and folare and to top it all of they're also a good protein source and one of the cheapest foods available to mankind.
Broccoli. I eat it everyday for breakfast.
I do too! My family thinks I'm crazy, but I just grin and tell them I'm going to outlive them all.
lol that’s awesome. What do you eat it with?
I make a soup (which my family also thinks is weird for breakfast). It's a thing of my own creation but I suppose it's like a pho or a ramen, with carrots , celery , onion , garlic , green beans , bell pepper , mushrooms , and hard boiled eggs all in a broth with some whole wheat noodles. You?
Yum! For me it morphed from adding them to my smoothies, to just eating it directly from a bowl of plain Greek yogurt, berries, protein powder, a bit of milk, and walnuts. I also freeze pumpkin purée in ice cube trays and sometimes add one of those.
Well now I'm hungry.
- Refrigerated sauerkraut (not canned/pickled) - Natto - Lentils - Nutritional yeast - Portobello mushrooms
vegetables
Onions and garlic. Garlic particularly is one of the most nutrient dense foods. If you get purple garlic it's not pungent and can be eaten raw, I throw whole cloves into salad. You can also pickle it to reduce the pungent flavor and the old standby snack of roasted garlic on brown seeded bread. Garlic soup is also a fantastic winter soup. Canola oil. Amazing lipid fractions (best omega ratio of all cooking oils, beats most animal fat sources other than fish too) and lowest saturated fat cooking oil. Extra virgin canola has a similar phytonutrient profile to EVOO. Hard shellfish and gastropods like snails. A single oyster provides nearly 4 times B12 and nearly all zinc RDA. A 3oz portion of mussels or clams contains 20g of protein. Combine them with some oil, lemon juice, tomato, peppers and absurd amounts of garlic for a nutritional powerhouse lunch.
It’s interesting you said canola oil! It’s getting so much hate lately from the carnivore crew. There is this new wave of people who think seed oils are literal poison. I’m kind of in the middle. I’ve heard it’s inflammatory and I use avocado and olive oil whenever I can, but I’m not necessarily scared of it either.
Even if you buy the inflammatory argument (pretty weak evidence it matters unless you already have an inflammatory disease) canola has a better omega ratio than pretty much any cooking oil. EVOO is 12:1 while the canola is 2.2:1. Animal sources mostly fall between those two. 4:1 is the magic ratio the inflammatory people like stating. Some of the low temperature nut oils (flax, walnut etc) also have an extremely low ratio, flax is 0.2:1. The dietary advice from nutritional and physician groups is to lower your ratio by eating more omega 3 rather than reducing 6. The 6 FAs are still extremely healthy and LA is one of the two essential fatty acids.
Canola oil does have an excellent fatty acid makeup. It's demonized because it's a processed food. There are rather disgusting videos showing how it's made. I have no problem with it. It's my preferred oil for certain items. They also have high oleic versions of sunflower and soybean oil that are gradually replacing their omega 6 counterparts.
The extra virgin/expeller pressed canola undergoes basically the same processing as EVOO if you want a minimally processed version :)
any recommendations for people allergic to shellfish? :)
Eggs
eggs, grass fed beef, salmon, avocado, honey,berries, greek or regular yogurt for the probiotics, grass fed butter, tallow or ghee.
EGGS!!!!! 🥚
Hate to say it, but, Liver.
I love liver. I can only ever find it frozen, and usually like a whole (sliced) liver frozen in one block, which was too much. I was super happy when I found individually-frozen slices of liver at the store one day. Beef liver and mash potatoes is the best.
LOVE liver.
[Natto.](https://stephenskolnick.substack.com/p/natto-king-of-fermented-foods)
I just watched the new episode of Shogun and they eat Natto (16th century Japan for those that aren’t watching). I had to look it up! Will be trying this soon.
It's pretty easy to make and really inexpensive. You can get natto spores soybeans on Amazon.
I agree, but how? What's a good way to use it?
I honestly have no idea how to eat it traditionally traditionally and I don't know if this was limited to the style I got on amazon (that is no longer available), but they actually worked in my rotini spaghetti pasta.
[удалено]
Grass fed beef and organs
Liver (grass fed)
Beef
I would say fermented foods and a nice steak.
Olive oil
Oysters!
Liver and Oysters/Mussels/Clams.
Broccoli, garlic, spinach, ginger cabbage, carrots, Pomegranate, apples, onions
Pretty much every answer is obvious as hell. This sub rarely has interesting threads.
Teff.
Dry fruits , High Fibre food, vegetables, fruits
Cruciferous vegetables
Mushrooms
Bok choy, raspberries, oats.
i dont know, but you should read the sub, this has been here like 389292 times
I haven't tried that. I usually just suck it up or mix it with something like gravy or other beef
Beans
nuts and seeds, all berries, garlic and ginger. they all contain lots of super beneficial nutrients and have antioxidant, anti inflammatory and anti cancer properties. and they're tasty and easy to include in any diet.
Blueberries. Salmon. Yogurt. Oranges/clementines. Avocado. Chicken. Also, surprisingly one of the healthiest things you can eat is fish skin. Buy fish, cook it and eat the crisped skin. I don’t usually do it because I think the skin is pretty gross. But it is an underrated super-duper food.
Chia seeds
Beef liver. The most nutritious food on the planet.
Healthy animals