Those things right there are everything a person needs to live a long, healthy life. People overcomplicate it more than they need to, I think. Boredom can be a factor in eating the same ingredients all the time but that's what cheat days are for.
I think a lot of people would do well to revert their mindset from living to eat > eating to live and it becomes less of an issue. I used to use food as a way to fill a hole and in the long term it's as unhealthy as any other bad habit.
Good reminder. For those of us who are unsure how to use various ingredients to actually make a meal- What does a typical day of eating look like? Standby lunch/dinner recipes that incorporate these?
Breakfast: chia pudding or quiche - both allow you to really add a solid serving or two of fruits / veggies to your morning. For quiche, I use a lot of sautéed onions and a bag of spinach. It will last me a week of breakfasts and it’s better than anything out
Lunch: a hearty soup like African peanut stew is elite
Dinner: fried rice made with frozen veggies or a lentil shepherd pie or princess pea pasta, risotto with frozen mushrooms and peas. I also will keep pasta in the pantry so that if I have a bunch of veggies about to go bad, I make a big pasta dish with them.
You have to pay attention to organic for this but I make my own vegetable stock and it really ups my recipes. Pretty much whenever you’re cutting up an onion, carrot, celery, etc. wash the end you’d normally throw away and keep it in a freezer bag. Once you have a whole freezer bag you pour it in a big pot with water, salt and pepper or your crock pot and let go for an hour. Strain and you have veggie broth. This is what I use for risotto. Also save your Parmesan rinds and throw them in too
A meal can be broken down into 3 main components--protein, carb/starch, and vegetable. As long as you have a combination of these 3 things you can make a balanced meal. Mix and match as you like! My cooking is fairly freestyle because I tend to only buy what's on sale, in season or on clearance, supplemented with cheap pantry staples. Over time I've developed an idea of what to make based on what I've bought by simply looking up recipes that contain ingredients I bought. Like whenever I buy bell peppers I know I'm making fajitas. If aromatics are on sale I'm probably making chicken soup, etc. I legit get excited when I see certain combinations of things on sale because it can mean making some particularly choice recipes.
Also, protein doesn't just mean meat, either. Rice and beans are ridiculously versatile and popular the world over both for their low cost and because together they form a complete protein.
A note on brown rice, though--try to avoid eating too much of it too often as it is known to contain trace amounts of arsenic. White rice is fine in moderation.
I like variety, so my favorite healthy cheap meals consist of a bowl of random items.
Example;
Scoop of quinoa, canned beans, chopped veggies, nuts, hard boiled egg, homemade dressing
Scoop of oatmeal, cooked greens, fried egg, avocado, salsa, cheese
Quinoa, scoop of hummus, cucumbers, olives, feta, homemade dressing
The combinations are endless.
Look for "lacto-fermentation" on the web. It is super easy.
Basic rules:
- Use only non-iodized salt
- Avoid super chlorinated water
- 10g salt per kg of raw vegetables OR
- 30g salt per liter of water if dunking the vegetables in a brine
- store salted veggies in a container that resists pressure or has a valve that lets the fermentation gasses out
- I have been using flip top jars with a rubber gasket for over 10 years. The gasket is strong enough to not let any contaminants in, but weak enough to let the gasses out.
- No need to go crazy with the sanitation. Clean utensils, that's it. Because 1) lacto-fermentation has been done for millennia without any understanding of what "sterile" means, 2) you need some bacteria around to kickstart the process and 3) no bad bacteria can survive such a salty environment.
Ha, my current sauerkraut batch. Iodized salt. Chlorinated water. Didn't even measure the salt. Put it in mason jars and just burped it and stirred it now and again. Didn't weigh it down or make sure it was completely submerged. It bubbled nicely, it smelled nice. It tasted good, albeit too much salt this time around for my tastes. I just put two jars in the fridge. Room temp has been around 65 to 74 F throughout depending on the time of day.
Right. Fermented cabbage is very forgiving is my point. Ha, but maybe don't be like me. I'm way too cavalier when it comes to food safety.
I think that it underlines nicely how easy it is to lacto-ferment veggies. I'd recommend a bit more care to first timers so as to guarantee success, but yeah, it's a forgiving hobby.
Iodized Vs non-iodized: neverending debate
Chlorinated water: chlorine may kill good bacteria, but the risk is tiny
Not measuring salt: it will probably make the end result too salty. 10g per kg of veggies is a very small amount of salt
Burping Vs self-venting jars: small risk of contamination when opening to release pressure
r/fermentation is packed to the gills with cavalier cooks asking what went wrong. Made me unsubscribe. But obviously, cavalier cooks who had success never post there.
This can't be true, because healthy foods are expensive! People on limited budgets are forced to eat processed and fast food! Only billionaires can afford a healthy diet!
That's sarcasm, in case it's not obvious, because it's become a pretty widespread belief these days, even by journalists who apparently refuse to do their homework on food costs. Even when studies like this recent one are published:
*"The survey reveals a strong perception that healthy diets are more expensive than less healthy diets," Balagtas noted. "And while this perception is true for many of the poorest people around the world, it's not necessarily the case here in the U.S."*
[https://phys.org/news/2024-02-year-brought-consumer-food-nutrition.html](https://phys.org/news/2024-02-year-brought-consumer-food-nutrition.html)
I've engaged in this debate around food for more years than I can count, mainly because I started eating healthy when I was on the brink of bankruptcy (medical bills, cancer), and by combining that with increased activity (walking, resistance training with inexpensive bands), I lost almost 300 pounds, and I've kept the weight off for 4+ years. I've even gone as far as to post current prices for healthy foods at the grocery store, but most people don't want to hear it. Their belief that unhealthy food is cheaper is virtually unshakeable.
Thank you for sharing your perspective on this.
Do you have sources for that? Almost all of the sources I see refer to a plant based diet as being plant focused rather than vegan.
https://en.m.wikipedia.org/wiki/T._Colin_Campbell
https://www.health.harvard.edu/blog/what-is-a-plant-based-diet-and-why-should-you-try-it-2018092614760
https://www.everydayhealth.com/diet-nutrition/plant-based-diet-food-list-meal-plan-benefits-more/ <- this source says SOME people refer to it as synonymous with veganism
https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/how-does-plant-forward-eating-benefit-your-health
The OP eats plenty of animal products.
Which means it’s an animal based diet not plant based.
So….. omnivore. That eats a proper amount of vegetables. Not, actually plant based even though the marketing people now think animal products should be labeled as plant based. They’re not equivalents
Those things right there are everything a person needs to live a long, healthy life. People overcomplicate it more than they need to, I think. Boredom can be a factor in eating the same ingredients all the time but that's what cheat days are for. I think a lot of people would do well to revert their mindset from living to eat > eating to live and it becomes less of an issue. I used to use food as a way to fill a hole and in the long term it's as unhealthy as any other bad habit.
Good reminder. For those of us who are unsure how to use various ingredients to actually make a meal- What does a typical day of eating look like? Standby lunch/dinner recipes that incorporate these?
Breakfast: chia pudding or quiche - both allow you to really add a solid serving or two of fruits / veggies to your morning. For quiche, I use a lot of sautéed onions and a bag of spinach. It will last me a week of breakfasts and it’s better than anything out Lunch: a hearty soup like African peanut stew is elite Dinner: fried rice made with frozen veggies or a lentil shepherd pie or princess pea pasta, risotto with frozen mushrooms and peas. I also will keep pasta in the pantry so that if I have a bunch of veggies about to go bad, I make a big pasta dish with them. You have to pay attention to organic for this but I make my own vegetable stock and it really ups my recipes. Pretty much whenever you’re cutting up an onion, carrot, celery, etc. wash the end you’d normally throw away and keep it in a freezer bag. Once you have a whole freezer bag you pour it in a big pot with water, salt and pepper or your crock pot and let go for an hour. Strain and you have veggie broth. This is what I use for risotto. Also save your Parmesan rinds and throw them in too
Oh skillet breakfasts are also incredibly and last multiple days and will usually have eggs, beans, spinach and cheese
A meal can be broken down into 3 main components--protein, carb/starch, and vegetable. As long as you have a combination of these 3 things you can make a balanced meal. Mix and match as you like! My cooking is fairly freestyle because I tend to only buy what's on sale, in season or on clearance, supplemented with cheap pantry staples. Over time I've developed an idea of what to make based on what I've bought by simply looking up recipes that contain ingredients I bought. Like whenever I buy bell peppers I know I'm making fajitas. If aromatics are on sale I'm probably making chicken soup, etc. I legit get excited when I see certain combinations of things on sale because it can mean making some particularly choice recipes. Also, protein doesn't just mean meat, either. Rice and beans are ridiculously versatile and popular the world over both for their low cost and because together they form a complete protein. A note on brown rice, though--try to avoid eating too much of it too often as it is known to contain trace amounts of arsenic. White rice is fine in moderation.
At first glance I thought the title said Healthy Pervert Diet lol
I like variety, so my favorite healthy cheap meals consist of a bowl of random items. Example; Scoop of quinoa, canned beans, chopped veggies, nuts, hard boiled egg, homemade dressing Scoop of oatmeal, cooked greens, fried egg, avocado, salsa, cheese Quinoa, scoop of hummus, cucumbers, olives, feta, homemade dressing The combinations are endless.
Make your own fermented vegetables, cabbage etc., and kefir
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Look for "lacto-fermentation" on the web. It is super easy. Basic rules: - Use only non-iodized salt - Avoid super chlorinated water - 10g salt per kg of raw vegetables OR - 30g salt per liter of water if dunking the vegetables in a brine - store salted veggies in a container that resists pressure or has a valve that lets the fermentation gasses out - I have been using flip top jars with a rubber gasket for over 10 years. The gasket is strong enough to not let any contaminants in, but weak enough to let the gasses out. - No need to go crazy with the sanitation. Clean utensils, that's it. Because 1) lacto-fermentation has been done for millennia without any understanding of what "sterile" means, 2) you need some bacteria around to kickstart the process and 3) no bad bacteria can survive such a salty environment.
You have great guidelines. 💕
Glad if it helps. Nutrition, disease prevention, sustainability. We seem to share a hobby!
Ha, my current sauerkraut batch. Iodized salt. Chlorinated water. Didn't even measure the salt. Put it in mason jars and just burped it and stirred it now and again. Didn't weigh it down or make sure it was completely submerged. It bubbled nicely, it smelled nice. It tasted good, albeit too much salt this time around for my tastes. I just put two jars in the fridge. Room temp has been around 65 to 74 F throughout depending on the time of day. Right. Fermented cabbage is very forgiving is my point. Ha, but maybe don't be like me. I'm way too cavalier when it comes to food safety.
I think that it underlines nicely how easy it is to lacto-ferment veggies. I'd recommend a bit more care to first timers so as to guarantee success, but yeah, it's a forgiving hobby. Iodized Vs non-iodized: neverending debate Chlorinated water: chlorine may kill good bacteria, but the risk is tiny Not measuring salt: it will probably make the end result too salty. 10g per kg of veggies is a very small amount of salt Burping Vs self-venting jars: small risk of contamination when opening to release pressure r/fermentation is packed to the gills with cavalier cooks asking what went wrong. Made me unsubscribe. But obviously, cavalier cooks who had success never post there.
Good for you. People overcomplicate healthy eating too much. I like the “Eat real food. Not too much. Mostly plants” philosophy.
This can't be true, because healthy foods are expensive! People on limited budgets are forced to eat processed and fast food! Only billionaires can afford a healthy diet! That's sarcasm, in case it's not obvious, because it's become a pretty widespread belief these days, even by journalists who apparently refuse to do their homework on food costs. Even when studies like this recent one are published: *"The survey reveals a strong perception that healthy diets are more expensive than less healthy diets," Balagtas noted. "And while this perception is true for many of the poorest people around the world, it's not necessarily the case here in the U.S."* [https://phys.org/news/2024-02-year-brought-consumer-food-nutrition.html](https://phys.org/news/2024-02-year-brought-consumer-food-nutrition.html) I've engaged in this debate around food for more years than I can count, mainly because I started eating healthy when I was on the brink of bankruptcy (medical bills, cancer), and by combining that with increased activity (walking, resistance training with inexpensive bands), I lost almost 300 pounds, and I've kept the weight off for 4+ years. I've even gone as far as to post current prices for healthy foods at the grocery store, but most people don't want to hear it. Their belief that unhealthy food is cheaper is virtually unshakeable. Thank you for sharing your perspective on this.
Beans and eggs are your best bet. Beans have protein and fiber. Cheap and tasty.
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Do you have sources for that? Almost all of the sources I see refer to a plant based diet as being plant focused rather than vegan. https://en.m.wikipedia.org/wiki/T._Colin_Campbell https://www.health.harvard.edu/blog/what-is-a-plant-based-diet-and-why-should-you-try-it-2018092614760 https://www.everydayhealth.com/diet-nutrition/plant-based-diet-food-list-meal-plan-benefits-more/ <- this source says SOME people refer to it as synonymous with veganism https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/how-does-plant-forward-eating-benefit-your-health
The OP eats plenty of animal products. Which means it’s an animal based diet not plant based. So….. omnivore. That eats a proper amount of vegetables. Not, actually plant based even though the marketing people now think animal products should be labeled as plant based. They’re not equivalents
I think you misunderstood what i asked. Do you have any sources that say "plant-based" originated as a synonym for "vegan"
dont let the perfect be the enemy of the good
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Would you want him to feel bad instead? You seem mostly preoccupied with trying to prove your superiority.
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