Fitness. Exercise. Workout. Diet. Nutrition. Cooking. Rest. Health. Rehab. Wellness.

Healthy Eating List.

Some nice ways of cooking ingredients.

story.

Meat and Chicken.

Poached eggs. Proteins do not degrade. Stay intact. Low heat. Not mix proteins. Less oil.

Dairy. Raw milk for healthy bacteria and natural protein and enzymes. Fermented milk for probiotics. Also easier to digest.

Baked fish. Fresh fish. Low temperature bake in foil. Use water and keep moist. Thick fish with skin is ok. Can mix grains or greens or fruit like pineapple. But not other oils or meats. Lemon. Makes it easier to digest.

Meat. Tenderize by Pounding or scoring with a knife. Marinate using spice combo. Sear to seal the juices. Or try reverse sear. Slow cook at sous vide temperature in foil. Oven or water. Let it rest covered in heat for ten minutes after.

Poultry. First use wet brine for a few hours in refrigerator. Then marinate in butter milk and spices for few hours. Use batter coating or sear surface. Then cook at low temperature till internal temperature reaches cooked. If poultry with skin then use dry brine. And you thick yogurt to marinate.

Soup and Veg.

Marinated veg. Steam with acid like lemon. Marinate with little olive oil and spice. Sauté and cover and serve.

Broth with shells and bones and peels. Egg shells. Shrimp and crab shells. Cartilage bones. Which fruit and vegetable peels.

Soup. Use a broth base. Easy way to add healthy ingredients like seasonal vegetables. toppings of pasta or cheese or nuts seeds for taste. Lentils legumes or beans. Grains or rice. Green peas. Or meat fish poultry.

Fresh and Raw.

Juice. Can juice fruit and vegetables together to decrease sugar. Use a Cold press slow juicer to not degrade the quality.

Smoothie with Yogurt. Here you can use the skin and pulp. More choice of ingredients. More hard items.

Tea with Herbs. Some teas are calming. Some are energizing. Not just about caffeine. Add herbs and spices.

Herb and Spice infusion in oil. Soak in olive oil for a few days and then ready to use.

Salad. Need fats for oil soluble vitamins. Eat with nuts seeds olive oil cheese or eggs. Lemon juice.

Ferment.

Pickles with skin. Which fruit and vegetables. Oil or vinegar or acid.

Legumes. Sprouted soaked fermented. rice beans lentils grains peas. These seeds have oxalic acid. If you soak to sprout and then ferment it becomes much easier for nutrients to be bio available. For those who are sensitive.

Bread. soaked sprouted fermented. Knead the dough multiple times. Let it ferment multiple times and rise. Then bake to keep moist.

Sweet.

Cake. raisins dates apricots prunes figs. nuts seeds. fruit. Use less sugar. Use less cream. Can add honey or fruit later. Use dry fruit and other sweeteners. toppings with nuts and seeds. stevia is favored these days for sweetness.

Ice cream. nuts seeds berries. cream cheese. more protein from whey or vegetarian sources. Bean lentil rice grain proteins. Good for post exercise snack.

Sweets. nuts sweets dry fruit. Use fermented grain legume batter instead of just milk and sugar and cream. Similar to granola bar for energy. post exercise.

Closing.

Depends on your type of digestion. depends on your lifestyle. metabolism. workout and exercises. pollution and stress. work and commute. recreation and relaxation.

Thank You !

Medium pays for Full reads. Claps, highlights, responses. Follows. Boost. List of interesting articles. Diet articles. Fitness articles. Wellness articles.

Disclaimer. Edu and Info only. No legal investment liability. Ask for Alerts. Medium Mentions may trigger earnings algo. References. (Own personal viewpoint.)