Tell me about your healthy diet

[Anonymous]

Carnivore diet for me. A bit constipated but other than that feel amazing

[Anonymous]

Red meat about once or twice a year. Last year, twice - once meatballs on pizza and once shared bacon with kids at a restaurant.

Half the plate for two meals a day is veg or salad. No or low carbs at dinner.

Drink mostly water - like, 95% of all drinks. I'll toast at a wedding with champagne, rarely drink wine, no soda, no Starbucks.

Minimal highly processed foods and almost nothing fried. So a lot of produce, nuts, seeds, lentils, beans, with fish and chicken sometimes. Probably eating vegan about half the week. And not, as my DD puts it "Oreo vegan, but real vegan".

[Anonymous]

The best thing I did for my diet is to join a vegetable and fruit CSA. Getting a giant box of veggies every week that I HAD to work through 1) increased my confidence cooking a milion different types of vegetables, 2) increased variety in my diet without me having to think much about it, and 3) de facto forced my family's diet to be vegetable focused.

My CSA lasts about 35 weeks a year. When those boxes aren't coming in, I have to be a lot more mindful and creative about meal planning and ensuring that we have enough fruits and vegetables in the house.

[Anonymous]

We're mostly plant based. I'm allergic to eggs and lactose and we feel better when we don't consume animal products. I get about 80g of protein a day. Breakfast for me is apple cinnamon Mush with some cooked lentils and a diced apple mixed in. Late morning snack if I need one is usually a bar of some sort.

Lunch varies but in the winter it's usually some sort of curry with lentils/veggies over rice. Afternoon snack will be an acai bowl with coconut milk, banana, granola, and sometimes some vegan nutella. Dinner also varies. Today will be roasted veggies & lentils pureed into a sauce over angel hair pasta.

When I say pasta or rice it's whole wheat. Yes we eat a lot of lentils, it's a very easy way to get some great fiber and protein. We take a vitamin that includes B12 and Iron. We will eat chicken, fish and beef occasionally when out. We don't normally use heavily processed foods at home. I love to cook so it works out. If I didn't it would absolutely be more challenging.

Our favorite recipes include Asian rice noodles, butternut squash anything, ratatouille, chick pea pot pie, lentil shepherds pie... Drink wise it's water 95% of the time. DH drinks green tea and I like a nice spiced Chai on occasion. I'll also drink a Spindrift maybe once a week or so.

[Anonymous]

Anonymous wrote:

Anonymous wrote:I've spent the last six months slowly transforming my diet. I was raised on bad foods - much of it processed, definitely the typical low fiber high fat American diet. After I left home I recreated most of the foods I'd eaten growing up but the busier my career got the more my diet relied on a lot of take out most of which was also low fiber high fat and high sodium to boot.

The last several years I got a lot of experience cooking - before I'd been a passable cook but I became much more skilled and began to really enjoy cooking. I'm grateful for those skills and that enjoyment because it's helped a lot with the transition to eating foods that are fairly new to me as I begin to eat more plant based. Growing up vegetables mostly came in a can or when fresh were cooked to the point they were entirely unappetizing - it's a whole new world for me to crave vegetables and fruit and for them to be the focus of my grocery shop and diet.

I recommend Dr. Robert Lustig's books, Dr. Will Bulsiewicz's book and online content on the fiber fueled diet, and especially if you podcast, check out The Exam Room with Chuck Carroll. It's the podcast of the Physician's Committee for Responsible Medicine and the content it medically accurate and has really motivated me to make these life changes. They push a plant based diet for optimal human health, but there isn't judgment or condemnation for listeners who continue to consume animal products. I still eat eggs, some dairy, and chicken - yesterday for Xmas I had some ham, it was lovely, but I definitely feel better the last few months that I no longer consume beef or pork and have cut way back on cheese and butter.

Every morning I consume:

12-24 oz blueberry green tea unsweetened
1/4 cup walnuts
1 slice (6 portions per 9" pie) homemade quiche made with store bought pre-rolled crust, 6 eggs, 3/4 cup cream, 3/4 cup shredded parmesan, 8oz chopped fresh spinach sauteed with 4oz julienned sundried tomatoes and minced fresh garlic. Quiche is flavored with either italian herb blend or herbs de provence and also plentiful chili flakes as I really love heat in my food and it is thought to help with BP.

Sometimes I also have a side of roasted veggies - red or sweet potatotes or brussel sprouts - with my quiche, but more often just the quiche and afterward a piece of fruit either small apple, banana or 2-3 little mandarin oranges.

This nuts and quiche and fruit breakfast works so well for my body - it's a great phytonutrient bomb with the right balance of fat, protein, carbs and especially fiber that it keeps me sated for hours. I usually have breakfast around 8 and don't think about food again until 2pm. Usually around that time I'll have a cup of raw broccoli and another serving of nuts - pistachios typically - or more fruit.

Dinners can be roasted vegetables in various combinations, rice bowl with roasted veggies, or my curry which I make 2x month. My curry is tomato based with onions, sweet peppers, garlic, dark garbanzo beans, kale or spinach and some chicken because I still love some saturated fat in curry (I also use some cream and butter, but not much compared to how I made it a year ago). When I make a batch of curry I make a batch of rice and keep it in the fridge for the week - it makes leftovers easier but it's also a great method because rice and potatoes and certain other starches (pasta) become much more resistant when cooked and then cooled before eating - whether you eat it cold like pasta salad or reheat it again for consumption.

Dr. Lustig's boom Metabolical discusses that the two rules for caring for your body are 1) feed the gut and 2) protect the liver. Feed the gut means design your diet around feeding the microbiome in your gut. There are billions of bacteria in there and they all like different food - Dr. Bulsiewicz, a gastroenterologist, suggests it's best practice to consume at least 30 different plant sources per week, and as many each day as you can. Plant sources include fruits and veggies and whole grains but also herbs and spices so you can get a variety easily. My quiche contains ten different plant food sources, for instance. Paired with the nuts and fruit or side veggie, I've already consumed 12+ sources at one meal.

I still struggle a little with occasional emotional urges for sweets and unhealthy savories, but the thing that astonished me was how within a few weeks of consuming the RDA+ of fiber every day, and a variety from whole foods, my gut microbiome rebalanced so nicely that beyond having beautiful BMs every morning, my food-obsessed brain has just quieted down almost entirely. I don't have cravings like I'd battled for years in peri/menopause. When I do have sweets or really fatty foods, I am quickly satisfied and usually feel icky after consumption because my gut just doesn't want that food. Sweets and fat destroy the good bugs and feed bad bugs that make you feel sick and tired all the time.

Vegetables, fruits, whole grains, legumes, nuts and seeds. Little meat or dairy, none at all if you can. Don't grab for substitutes - avoid ultra processed foods as much as possible. Our bodies are evolved for whole foods, close a possible to harvest condition.

This has been some of the hardest but also best work of my life. I wish I'd been born into a healthy eating family but I don't think many Americans really are, most of us are eating a diet that is really not good for our hearts and guts and other organs. It's nice to see there really is a movement of doctors trying to change healthcare by prevention through diet and other lifestyle modifications, but the forces against them are strong so it will take time to change our food and public health education systems. So much of our chronic disease is curable by using food as medicine but there is not a lot of profit in that except for broccoli farmers.

NP. This is fantastic. I'm going to make a quiche tomorrow.

No problems with quiche, but store bought prerolled crust is disgusting and full of palm oil/hydrogenated oil or soybean oil. Not something I would eat every day. Make a crustless quiche or a frittata. If you must have a true quiche, for the love, make your own crust.

[Anonymous]

I don’t track anything. I generally eat the same foods most days. Thin female, heathy weight, good muscle tons. I did have borderline high cholesterol, but when I cut out red meat and high fat dairy it came down by a lot.

Daily:
-Ezekiel breads
-lots of almond butter/peanut butter (or any nut butter, as long as it has no additives besides salt)
-lots of fresh berries
-green tea
-egg whites
-non fat Greek yogurt
-chia seeds or sesame seeds on foods
-olive and avadaco oils for cooking or dressings
-lots of roasted vegetables with dinner
-generous amount of dark chocolate
-dried figs or dates, a few every night with tea

I don’t eat meat daily, maybe chicken or fish 2-3x week, no red meat. Dinners are heavy on roasted vegetables with small amount of whole grains such as quinoa or farro. Love to add fresh parm to everything. Bean/lentil strews.

It’s tricky with my carnivore kids, to please everyone. They actually prefer red meat over chicken or fish. I try to accommodate everyone as best I can and make dinners that each family member can somewhat customize to what they preferences are.

[Anonymous]

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:For me:
- everything in moderation
- Don't eat a lot of meat (1-3x month)
- Dairy maybe 2-3x/week
- Eat all the vegetables and fruit I want - meals are a big veg based meal like big bowl of soup/stew, huge salad in the summer, etc
- Eat some "junk" in moderation, every day. Like some peanut butter cups, or some ice cream, or doritos, or whatever. But eat them after I've had my veggie-based meal.
- Rarely drink (1-2 drinks a month)

I don't track any macros. I workout 6 days a week, usually.

How do you get in the necessary protein?

Wrong
There is a cult of protein in American diet and fitness industry that has no basis in nutritional biochemistry. Most Americans consume far more protein than necessary for optimal health, certainly Americans are not protein deficient at all. But there is a whole agricultural industry built around selling us flesh based protein so it's hard to fight the propaganda with the news that you can get all you need from plants.

One would think that the logic would occur to us - if a gorilla (or hippo or elephant or giraffe, etc.) can be strong and health eating only plants, why can't a human?

[Anonymous]

Anonymous wrote:I feel better eating a heartier lunch and a very light dinner. I sleep better and control my hunger better. It’s terrible for my social life, but I try to meet friends for lunch/brunch rather than dinner.

Same! If I know I’m going to dinner involving drinks and etc., have a very light lunch, but it is painful and so unnatural for me.

[Anonymous]

I'm 50, have three teens, one of whom is a very active athlete; a carnivorous husband; boys who eat a ton; and a FT job. I eat a lot, and I try not to overthink things. I work out about 5 days a week.

Breakfast: I rotate between oatmeal with berries; scrambled eggs on toast with avocado, banana and almond butter on toast. Coffee with half and half.

Lunch: I almost always eat soup -- great way to get vegetables. Sometimes I'll eat leftovers or make a wrap sandwich.

Snacks: Nuts, fruit, baby cucumbers. Sometimes less healthy options.

Dinner: Always pretty hearty. Pasta, baked chicken, salmon, turkey burgers. I always make a couple of vegetable sides. As I get older, I would say I eat less of the "main" dish and try to fill up with salad. So, if we're having pizza, the rest of the family goes to town, and I have one slice with a big salad.

Alcohol: A glass of wine or a beer a couple of times a week.

[Anonymous]

FYI, feeling the health benefits of changing a diet takes a long time. You HAVE to be patient. When you make a change, give it two months at least to evaluate how it makes you feel. You probably have decades of life ahead of you, so eight weeks of trying something isn't a big deal.

My favorite thing is intermittent fasting. I hate that term because it seems trendy, but its great. I first did it at the recommendation of a health nut when I was complaining about heartburn. This was twenty years ago. I eat from 8AM-4PM (I'm an early riser). It gives me more energy and I just feel less weighed down.

My health really tanked around two years ago, when I was 38. I got to the point where I was spending most of the day in bed and couldn't carry on conversations because of brain fog. Then I completely cut out gluten (I was so desperate so it wasn't hard to stop eating it), which made me feel so much better. I am now on a mission to reduce chronic, systemic inflammation, which I think is the cause of my issues (the worst of which is fatigue, although it's not nearly as bad as it used to be). I am very loosely following the Galveston diet because it focuses on women's health. I eat far more on healthy fats: an avocado a day, lots of olive oil, and lots of king salmon. I also cut out overly-processed foods, and I am barely eating any added sugar and no white carbs. I am trying to do the maintenance phase of her diet, which is 40% fat, 20% protein, and 40% carbs. I just barely started it so we will see, but I do know it is healthy and, most importantly, sustainable. I quit drinking alcohol mostly on a whim after I picked up The Naked Mind a few years ago, and obviously not drinking is beneficial to my health.

TLDR: intermittent fasting, lots of healthy fats/generally anti-inflammatory diet, no alcohol.

[Anonymous]

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:I've spent the last six months slowly transforming my diet. I was raised on bad foods - much of it processed, definitely the typical low fiber high fat American diet. After I left home I recreated most of the foods I'd eaten growing up but the busier my career got the more my diet relied on a lot of take out most of which was also low fiber high fat and high sodium to boot.

The last several years I got a lot of experience cooking - before I'd been a passable cook but I became much more skilled and began to really enjoy cooking. I'm grateful for those skills and that enjoyment because it's helped a lot with the transition to eating foods that are fairly new to me as I begin to eat more plant based. Growing up vegetables mostly came in a can or when fresh were cooked to the point they were entirely unappetizing - it's a whole new world for me to crave vegetables and fruit and for them to be the focus of my grocery shop and diet.

I recommend Dr. Robert Lustig's books, Dr. Will Bulsiewicz's book and online content on the fiber fueled diet, and especially if you podcast, check out The Exam Room with Chuck Carroll. It's the podcast of the Physician's Committee for Responsible Medicine and the content it medically accurate and has really motivated me to make these life changes. They push a plant based diet for optimal human health, but there isn't judgment or condemnation for listeners who continue to consume animal products. I still eat eggs, some dairy, and chicken - yesterday for Xmas I had some ham, it was lovely, but I definitely feel better the last few months that I no longer consume beef or pork and have cut way back on cheese and butter.

Every morning I consume:

12-24 oz blueberry green tea unsweetened
1/4 cup walnuts
1 slice (6 portions per 9" pie) homemade quiche made with store bought pre-rolled crust, 6 eggs, 3/4 cup cream, 3/4 cup shredded parmesan, 8oz chopped fresh spinach sauteed with 4oz julienned sundried tomatoes and minced fresh garlic. Quiche is flavored with either italian herb blend or herbs de provence and also plentiful chili flakes as I really love heat in my food and it is thought to help with BP.

Sometimes I also have a side of roasted veggies - red or sweet potatotes or brussel sprouts - with my quiche, but more often just the quiche and afterward a piece of fruit either small apple, banana or 2-3 little mandarin oranges.

This nuts and quiche and fruit breakfast works so well for my body - it's a great phytonutrient bomb with the right balance of fat, protein, carbs and especially fiber that it keeps me sated for hours. I usually have breakfast around 8 and don't think about food again until 2pm. Usually around that time I'll have a cup of raw broccoli and another serving of nuts - pistachios typically - or more fruit.

Dinners can be roasted vegetables in various combinations, rice bowl with roasted veggies, or my curry which I make 2x month. My curry is tomato based with onions, sweet peppers, garlic, dark garbanzo beans, kale or spinach and some chicken because I still love some saturated fat in curry (I also use some cream and butter, but not much compared to how I made it a year ago). When I make a batch of curry I make a batch of rice and keep it in the fridge for the week - it makes leftovers easier but it's also a great method because rice and potatoes and certain other starches (pasta) become much more resistant when cooked and then cooled before eating - whether you eat it cold like pasta salad or reheat it again for consumption.

Dr. Lustig's boom Metabolical discusses that the two rules for caring for your body are 1) feed the gut and 2) protect the liver. Feed the gut means design your diet around feeding the microbiome in your gut. There are billions of bacteria in there and they all like different food - Dr. Bulsiewicz, a gastroenterologist, suggests it's best practice to consume at least 30 different plant sources per week, and as many each day as you can. Plant sources include fruits and veggies and whole grains but also herbs and spices so you can get a variety easily. My quiche contains ten different plant food sources, for instance. Paired with the nuts and fruit or side veggie, I've already consumed 12+ sources at one meal.

I still struggle a little with occasional emotional urges for sweets and unhealthy savories, but the thing that astonished me was how within a few weeks of consuming the RDA+ of fiber every day, and a variety from whole foods, my gut microbiome rebalanced so nicely that beyond having beautiful BMs every morning, my food-obsessed brain has just quieted down almost entirely. I don't have cravings like I'd battled for years in peri/menopause. When I do have sweets or really fatty foods, I am quickly satisfied and usually feel icky after consumption because my gut just doesn't want that food. Sweets and fat destroy the good bugs and feed bad bugs that make you feel sick and tired all the time.

Vegetables, fruits, whole grains, legumes, nuts and seeds. Little meat or dairy, none at all if you can. Don't grab for substitutes - avoid ultra processed foods as much as possible. Our bodies are evolved for whole foods, close a possible to harvest condition.

This has been some of the hardest but also best work of my life. I wish I'd been born into a healthy eating family but I don't think many Americans really are, most of us are eating a diet that is really not good for our hearts and guts and other organs. It's nice to see there really is a movement of doctors trying to change healthcare by prevention through diet and other lifestyle modifications, but the forces against them are strong so it will take time to change our food and public health education systems. So much of our chronic disease is curable by using food as medicine but there is not a lot of profit in that except for broccoli farmers.

NP. This is fantastic. I'm going to make a quiche tomorrow.

No problems with quiche, but store bought prerolled crust is disgusting and full of palm oil/hydrogenated oil or soybean oil. Not something I would eat every day. Make a crustless quiche or a frittata. If you must have a true quiche, for the love, make your own crust.

The store brand prerolled crust I buy has the following ingredients:

Ingredients: Enriched Bleached Flour (wheat Flour, Niacin, Iron, Thiamin Mononitrate (vitamin B1), Riboflavin (vitamin B2), Folic Acid), Wheat Starch, Lard (deodorized Lard, Hydrogenated Lard, Bht (preservative)), Water, Sugar, Contains 2% Or Less Of: Salt, Sodium Propionate And Citric Acid And Potassium Sorbate (preservatives), Xanthan Gum, Colored With (yellow 5, Red 40). Contains Statement: Wheat.

Those are the same ingredients I'd use if I made my grandmother's crust, which was made with lard. I've made her crust successfully a few times, but it is time consuming and requires food prep space that I don't have anymore - I don't have the typical DCUM kitchen, I have a tiny galley kitchen these days and it's just not a space that I would enjoy trying to roll dough. I'm also certain that the additional time and hassle of making the crust from scratch would likely keep me from making the quiche every 7 days or so which has been my norm for the last year. (BTW I dropped my cholesterol 30 points over the last year eating this quiche almost daily - among other dietary changes, lots more fiber/plants.)

I have been meaning to try making a frittata, although the crust is a little bit of pleasure in my daily eats. I have one last pre-rolled crust in the fridge to make this week's quiche, then I promise to try frittata once and see if it makes me equally happy/sated.

[Anonymous]

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:I've spent the last six months slowly transforming my diet. I was raised on bad foods - much of it processed, definitely the typical low fiber high fat American diet. After I left home I recreated most of the foods I'd eaten growing up but the busier my career got the more my diet relied on a lot of take out most of which was also low fiber high fat and high sodium to boot.

The last several years I got a lot of experience cooking - before I'd been a passable cook but I became much more skilled and began to really enjoy cooking. I'm grateful for those skills and that enjoyment because it's helped a lot with the transition to eating foods that are fairly new to me as I begin to eat more plant based. Growing up vegetables mostly came in a can or when fresh were cooked to the point they were entirely unappetizing - it's a whole new world for me to crave vegetables and fruit and for them to be the focus of my grocery shop and diet.

I recommend Dr. Robert Lustig's books, Dr. Will Bulsiewicz's book and online content on the fiber fueled diet, and especially if you podcast, check out The Exam Room with Chuck Carroll. It's the podcast of the Physician's Committee for Responsible Medicine and the content it medically accurate and has really motivated me to make these life changes. They push a plant based diet for optimal human health, but there isn't judgment or condemnation for listeners who continue to consume animal products. I still eat eggs, some dairy, and chicken - yesterday for Xmas I had some ham, it was lovely, but I definitely feel better the last few months that I no longer consume beef or pork and have cut way back on cheese and butter.

Every morning I consume:

12-24 oz blueberry green tea unsweetened
1/4 cup walnuts
1 slice (6 portions per 9" pie) homemade quiche made with store bought pre-rolled crust, 6 eggs, 3/4 cup cream, 3/4 cup shredded parmesan, 8oz chopped fresh spinach sauteed with 4oz julienned sundried tomatoes and minced fresh garlic. Quiche is flavored with either italian herb blend or herbs de provence and also plentiful chili flakes as I really love heat in my food and it is thought to help with BP.

Sometimes I also have a side of roasted veggies - red or sweet potatotes or brussel sprouts - with my quiche, but more often just the quiche and afterward a piece of fruit either small apple, banana or 2-3 little mandarin oranges.

This nuts and quiche and fruit breakfast works so well for my body - it's a great phytonutrient bomb with the right balance of fat, protein, carbs and especially fiber that it keeps me sated for hours. I usually have breakfast around 8 and don't think about food again until 2pm. Usually around that time I'll have a cup of raw broccoli and another serving of nuts - pistachios typically - or more fruit.

Dinners can be roasted vegetables in various combinations, rice bowl with roasted veggies, or my curry which I make 2x month. My curry is tomato based with onions, sweet peppers, garlic, dark garbanzo beans, kale or spinach and some chicken because I still love some saturated fat in curry (I also use some cream and butter, but not much compared to how I made it a year ago). When I make a batch of curry I make a batch of rice and keep it in the fridge for the week - it makes leftovers easier but it's also a great method because rice and potatoes and certain other starches (pasta) become much more resistant when cooked and then cooled before eating - whether you eat it cold like pasta salad or reheat it again for consumption.

Dr. Lustig's boom Metabolical discusses that the two rules for caring for your body are 1) feed the gut and 2) protect the liver. Feed the gut means design your diet around feeding the microbiome in your gut. There are billions of bacteria in there and they all like different food - Dr. Bulsiewicz, a gastroenterologist, suggests it's best practice to consume at least 30 different plant sources per week, and as many each day as you can. Plant sources include fruits and veggies and whole grains but also herbs and spices so you can get a variety easily. My quiche contains ten different plant food sources, for instance. Paired with the nuts and fruit or side veggie, I've already consumed 12+ sources at one meal.

I still struggle a little with occasional emotional urges for sweets and unhealthy savories, but the thing that astonished me was how within a few weeks of consuming the RDA+ of fiber every day, and a variety from whole foods, my gut microbiome rebalanced so nicely that beyond having beautiful BMs every morning, my food-obsessed brain has just quieted down almost entirely. I don't have cravings like I'd battled for years in peri/menopause. When I do have sweets or really fatty foods, I am quickly satisfied and usually feel icky after consumption because my gut just doesn't want that food. Sweets and fat destroy the good bugs and feed bad bugs that make you feel sick and tired all the time.

Vegetables, fruits, whole grains, legumes, nuts and seeds. Little meat or dairy, none at all if you can. Don't grab for substitutes - avoid ultra processed foods as much as possible. Our bodies are evolved for whole foods, close a possible to harvest condition.

This has been some of the hardest but also best work of my life. I wish I'd been born into a healthy eating family but I don't think many Americans really are, most of us are eating a diet that is really not good for our hearts and guts and other organs. It's nice to see there really is a movement of doctors trying to change healthcare by prevention through diet and other lifestyle modifications, but the forces against them are strong so it will take time to change our food and public health education systems. So much of our chronic disease is curable by using food as medicine but there is not a lot of profit in that except for broccoli farmers.

NP. This is fantastic. I'm going to make a quiche tomorrow.

No problems with quiche, but store bought prerolled crust is disgusting and full of palm oil/hydrogenated oil or soybean oil. Not something I would eat every day. Make a crustless quiche or a frittata. If you must have a true quiche, for the love, make your own crust.

The store brand prerolled crust I buy has the following ingredients:

Ingredients: Enriched Bleached Flour (wheat Flour, Niacin, Iron, Thiamin Mononitrate (vitamin B1), Riboflavin (vitamin B2), Folic Acid), Wheat Starch, Lard (deodorized Lard, Hydrogenated Lard, Bht (preservative)), Water, Sugar, Contains 2% Or Less Of: Salt, Sodium Propionate And Citric Acid And Potassium Sorbate (preservatives), Xanthan Gum, Colored With (yellow 5, Red 40). Contains Statement: Wheat.

Those are the same ingredients I'd use if I made my grandmother's crust, which was made with lard. I've made her crust successfully a few times, but it is time consuming and requires food prep space that I don't have anymore - I don't have the typical DCUM kitchen, I have a tiny galley kitchen these days and it's just not a space that I would enjoy trying to roll dough. I'm also certain that the additional time and hassle of making the crust from scratch would likely keep me from making the quiche every 7 days or so which has been my norm for the last year. (BTW I dropped my cholesterol 30 points over the last year eating this quiche almost daily - among other dietary changes, lots more fiber/plants.)

I have been meaning to try making a frittata, although the crust is a little bit of pleasure in my daily eats. I have one last pre-rolled crust in the fridge to make this week's quiche, then I promise to try frittata once and see if it makes me equally happy/sated.

Disgusting. Even worse than I thought. Cannot believe you consume that every day.

[Anonymous]

Can somebody who is maybe more skilled or experienced at cooking quiche tell me - can I just make it exactly as I've been making it, but omit the crust? Do I grease the pie dish? The veggies are sauteed in a little bit of the evoo from the sundried tomatoes - would that be enough that no further oil or butter is needed?

I only started making quiche this last year when I wanted to design a phytonutrient bomb breakfast that was warm, my preference for breakfast is hot over cold. So while I make a great quiche now and have worked out the kinks, I have never made a crustless which I would prefer over the frittata recipes I'm looking at, which are basically egg rather than custard.

[Anonymous]

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:I've spent the last six months slowly transforming my diet. I was raised on bad foods - much of it processed, definitely the typical low fiber high fat American diet. After I left home I recreated most of the foods I'd eaten growing up but the busier my career got the more my diet relied on a lot of take out most of which was also low fiber high fat and high sodium to boot.

The last several years I got a lot of experience cooking - before I'd been a passable cook but I became much more skilled and began to really enjoy cooking. I'm grateful for those skills and that enjoyment because it's helped a lot with the transition to eating foods that are fairly new to me as I begin to eat more plant based. Growing up vegetables mostly came in a can or when fresh were cooked to the point they were entirely unappetizing - it's a whole new world for me to crave vegetables and fruit and for them to be the focus of my grocery shop and diet.

I recommend Dr. Robert Lustig's books, Dr. Will Bulsiewicz's book and online content on the fiber fueled diet, and especially if you podcast, check out The Exam Room with Chuck Carroll. It's the podcast of the Physician's Committee for Responsible Medicine and the content it medically accurate and has really motivated me to make these life changes. They push a plant based diet for optimal human health, but there isn't judgment or condemnation for listeners who continue to consume animal products. I still eat eggs, some dairy, and chicken - yesterday for Xmas I had some ham, it was lovely, but I definitely feel better the last few months that I no longer consume beef or pork and have cut way back on cheese and butter.

Every morning I consume:

12-24 oz blueberry green tea unsweetened
1/4 cup walnuts
1 slice (6 portions per 9" pie) homemade quiche made with store bought pre-rolled crust, 6 eggs, 3/4 cup cream, 3/4 cup shredded parmesan, 8oz chopped fresh spinach sauteed with 4oz julienned sundried tomatoes and minced fresh garlic. Quiche is flavored with either italian herb blend or herbs de provence and also plentiful chili flakes as I really love heat in my food and it is thought to help with BP.

Sometimes I also have a side of roasted veggies - red or sweet potatotes or brussel sprouts - with my quiche, but more often just the quiche and afterward a piece of fruit either small apple, banana or 2-3 little mandarin oranges.

This nuts and quiche and fruit breakfast works so well for my body - it's a great phytonutrient bomb with the right balance of fat, protein, carbs and especially fiber that it keeps me sated for hours. I usually have breakfast around 8 and don't think about food again until 2pm. Usually around that time I'll have a cup of raw broccoli and another serving of nuts - pistachios typically - or more fruit.

Dinners can be roasted vegetables in various combinations, rice bowl with roasted veggies, or my curry which I make 2x month. My curry is tomato based with onions, sweet peppers, garlic, dark garbanzo beans, kale or spinach and some chicken because I still love some saturated fat in curry (I also use some cream and butter, but not much compared to how I made it a year ago). When I make a batch of curry I make a batch of rice and keep it in the fridge for the week - it makes leftovers easier but it's also a great method because rice and potatoes and certain other starches (pasta) become much more resistant when cooked and then cooled before eating - whether you eat it cold like pasta salad or reheat it again for consumption.

Dr. Lustig's boom Metabolical discusses that the two rules for caring for your body are 1) feed the gut and 2) protect the liver. Feed the gut means design your diet around feeding the microbiome in your gut. There are billions of bacteria in there and they all like different food - Dr. Bulsiewicz, a gastroenterologist, suggests it's best practice to consume at least 30 different plant sources per week, and as many each day as you can. Plant sources include fruits and veggies and whole grains but also herbs and spices so you can get a variety easily. My quiche contains ten different plant food sources, for instance. Paired with the nuts and fruit or side veggie, I've already consumed 12+ sources at one meal.

I still struggle a little with occasional emotional urges for sweets and unhealthy savories, but the thing that astonished me was how within a few weeks of consuming the RDA+ of fiber every day, and a variety from whole foods, my gut microbiome rebalanced so nicely that beyond having beautiful BMs every morning, my food-obsessed brain has just quieted down almost entirely. I don't have cravings like I'd battled for years in peri/menopause. When I do have sweets or really fatty foods, I am quickly satisfied and usually feel icky after consumption because my gut just doesn't want that food. Sweets and fat destroy the good bugs and feed bad bugs that make you feel sick and tired all the time.

Vegetables, fruits, whole grains, legumes, nuts and seeds. Little meat or dairy, none at all if you can. Don't grab for substitutes - avoid ultra processed foods as much as possible. Our bodies are evolved for whole foods, close a possible to harvest condition.

This has been some of the hardest but also best work of my life. I wish I'd been born into a healthy eating family but I don't think many Americans really are, most of us are eating a diet that is really not good for our hearts and guts and other organs. It's nice to see there really is a movement of doctors trying to change healthcare by prevention through diet and other lifestyle modifications, but the forces against them are strong so it will take time to change our food and public health education systems. So much of our chronic disease is curable by using food as medicine but there is not a lot of profit in that except for broccoli farmers.

NP. This is fantastic. I'm going to make a quiche tomorrow.

No problems with quiche, but store bought prerolled crust is disgusting and full of palm oil/hydrogenated oil or soybean oil. Not something I would eat every day. Make a crustless quiche or a frittata. If you must have a true quiche, for the love, make your own crust.

The store brand prerolled crust I buy has the following ingredients:

Ingredients: Enriched Bleached Flour (wheat Flour, Niacin, Iron, Thiamin Mononitrate (vitamin B1), Riboflavin (vitamin B2), Folic Acid), Wheat Starch, Lard (deodorized Lard, Hydrogenated Lard, Bht (preservative)), Water, Sugar, Contains 2% Or Less Of: Salt, Sodium Propionate And Citric Acid And Potassium Sorbate (preservatives), Xanthan Gum, Colored With (yellow 5, Red 40). Contains Statement: Wheat.

Those are the same ingredients I'd use if I made my grandmother's crust, which was made with lard. I've made her crust successfully a few times, but it is time consuming and requires food prep space that I don't have anymore - I don't have the typical DCUM kitchen, I have a tiny galley kitchen these days and it's just not a space that I would enjoy trying to roll dough. I'm also certain that the additional time and hassle of making the crust from scratch would likely keep me from making the quiche every 7 days or so which has been my norm for the last year. (BTW I dropped my cholesterol 30 points over the last year eating this quiche almost daily - among other dietary changes, lots more fiber/plants.)

I have been meaning to try making a frittata, although the crust is a little bit of pleasure in my daily eats. I have one last pre-rolled crust in the fridge to make this week's quiche, then I promise to try frittata once and see if it makes me equally happy/sated.

Disgusting. Even worse than I thought. Cannot believe you consume that every day.

[Anonymous]

Anonymous wrote:Carnivore diet for me. A bit constipated but other than that feel amazing

I'm sure you mean omnivore.