Food & Nutrition

What foods provide and how people eat them.

These are short notes in our own words from videos made by others; each note names the channel it came from. Talk with your doctor before changing your diet, taking supplements or starting new exercise.

Aged cheese and lactose

Aged cheeses like Parmesan lose most of their lactose over time, so some people who avoid milk find them easier on the stomach.

Idea from a video by PLANT BASED NEWS.

Aim for mostly real food

The speaker suggests eating about 90 percent real food and less processed and ultra-processed food, and practicing cooking with herbs, spices and marinades to rebuild a taste for real food.

Steps:

1. Cook one new recipe each week.
2. Use marinades, wine, spices and herbs to bring out flavor.

Idea from a video by PLANT BASED NEWS.

Always cook chicken of the woods thoroughly, never eat it raw

The video says it must be cooked for at least 15 to 20 minutes. Beginners should eat a small, well-cooked portion first and wait 24 hours to see how they react.

Steps:

1. Never eat it raw.
2. Cook thoroughly for at least 15 to 20 minutes.
3. If new to it, eat only a small well-cooked portion and wait 24 hours before eating more.

Idea from a video by Garden Explained with Harry.

Amaranth as a high-protein, mineral-rich grain

The video says cooked amaranth is a complete protein with more iron and calcium than many grains, and that it has a balanced amino acid profile. These are unsourced claims made in the narration; no study or analysis is cited for them.

Idea from a video by Nature Lost Vault.

Aronia berries and antioxidants

The video says aronia berries have among the highest anthocyanin levels of common fruits, higher than blueberries and black currants, and notes they are very tart fresh and are often cooked, juiced, or dried.

Idea from a video by Golden Seniors Living.

Aronia berries as a high-antioxidant fruit

The video says aronia (chokeberry) has very high antioxidant content and is very astringent raw, so it is best blended into smoothies, mixed with apple juice, or dried.

Steps:

1. Blend into smoothies or mix with apple juice
2. Or dry them like cranberries

Idea from a video by Superfood Garden.

Ask a doctor for thiamine testing

The video ranks erythrocyte transketolase activity (ETK) as the most practical insured test, says serum and urine tests are less accurate, and promotes a cell-growth test called INA as its preferred option.

Idea from a video by Peter Osborne.

Avocado as a fiber source

Avocado is a soft food that adds dietary fiber, for example spread on whole-grain or sourdough bread.

You will need:

• avocado
• sourdough bread

Steps:

1. Spread mashed avocado on sourdough bread

Idea from a video by PLANT BASED NEWS.

Avoid clove oil and check with a doctor on medications

The video advises against drinking clove oil, since concentrated eugenol has been linked to liver damage in case reports, and says to stick with the tea made from water and whole buds. It also says eugenol may have anti-platelet activity, so people on blood thinners, diabetes medicines, or with surgery planned should talk to a doctor and monitor glucose.

Steps:

1. Do not drink clove oil.
2. Talk to a doctor before use if taking blood thinners or diabetes medicines, or if surgery is planned.
3. Monitor blood glucose if combining with diabetes medicines.

Idea from a video by PLANT BASED NEWS.

Baby ginger antioxidant activity

The video says baby ginger harvested at four to six months has two to three times the antioxidant activity of mature grocery ginger, attributing this to Virginia State University research.

Idea from a video by Forbidden Roots.

Baking with monk fruit extract

Monk fruit extract is very sweet but does not provide the bulk that sugar does, so baked goods need recipe adjustments.

Steps:

1. Expect the extract to lack sugar’s bulk
2. Adjust baking recipes when substituting

Idea from a video by DTD History Radio.

Buy whole parmesan and grate it yourself

Real parmesan is aged and made from milk, salt and rennet. Pre-grated versions often contain anti-caking agents such as cellulose, so grating a block at home avoids them.

Idea from a video by PLANT BASED NEWS.

C15 is a small share of milk fat

Per the speaker, only about 1% of milk fat is C15, while over 40% is C16, which he links to inflammation. He uses this to argue whole dairy fat is an unfair mix, though this is his reading of the animal work.

Idea from a video by PLANT BASED NEWS.

Calm, slow eating to prepare the gut

Sit down calmly, look at and smell your food, and take a few slow deep breaths before eating. The speaker says this triggers the body’s early digestive response, and that eating slowly and without stress supports gut blood flow.

Steps:

1. Sit down in a calm setting rather than eating on the go.
2. Look at and smell the food, and take a few slow diaphragmatic breaths before starting.
3. Eat slowly and chew enough.

Idea from a video by PLANT BASED NEWS.

Camelina oil as a high-heat cooking oil

The video gives a smoke point of about 245 C for camelina oil, compared with about 190 C for extra virgin olive oil and 107 C for flaxseed oil, and suggests it suits stir-frying, baking and frying. These figures are stated without a source and are not health claims.

Idea from a video by Quiet Strength Woman.

Camelina oil contains a high share of plant omega-3 (ALA)

The video states camelina oil is about 30 to 40 percent ALA, a plant omega-3 the body cannot make and must get from food. This is a composition claim the video gives without naming a source.

Idea from a video by Quiet Strength Woman.

Canned fish as a quick pantry option

A host describes keeping canned mackerel, herring, sardines, anchovies, salmon and tuna stocked for quick meals, and cooking fish briefly; this is a practical way to meet the fish intake suggested.

You will need:

• canned mackerel
• canned herring
• canned sardines
• canned anchovies
• canned salmon
• canned tuna

Steps:

1. Keep a variety of canned fish in the pantry
2. Use for a quick dinner or lunch

Idea from a video by Dr. Autumn Smith.

Cannellini beans also need thorough boiling when dry

Cannellini beans are a white kidney bean variety and contain lower but still present levels of the same raw-bean lectin, so dried ones should be boiled fully before eating.

Steps:

1. Boil dried cannellini beans thoroughly before eating

Idea from a video by PLANT BASED NEWS.

Cattail shoots, flower spikes, pollen and roots are edible

Young shoots can be eaten raw or cooked in butter, immature flower spikes boiled like corn, pollen used as flour, and roots ground into meal. Only harvest from clean, unpolluted water since cattails absorb contaminants.

Steps:

1. Eat young spring shoots raw or cooked in butter
2. Boil immature flower spikes like corn on the cob
3. Use pollen as flour
4. Grind starchy roots into meal
5. Harvest only from clean water with no runoff or chemicals

Idea from a video by NATIVES WISDOM.

Cattails compared to potatoes and rice

The video says cattails have more calcium, iron, and potassium per pound than potatoes or rice.

Idea from a video by NATIVES WISDOM.

Cautions for gotu kola use

Pregnant women and those trying to conceive should avoid the plant. People with liver disease should consult a health care provider first. Skin irritation from fresh plant is possible, so test a small amount first.

Steps:

1. Avoid if pregnant or trying to conceive
2. Consult a health care provider if you have liver disease
3. Test a small amount first to check for skin irritation

Idea from a video by Secrets Beneath Nature with Dan.

Celtuce stem nutrition

Celtuce stems are described as nutrient-dense, rich in vitamins A, C and K, potassium and fiber, and used in traditional Chinese medicine for digestion.

Steps:

1. Eat the stem raw, pickled, or stir-fried.

Idea from a video by Sidney Explains.

Charcoal in black salt adds no nutrition

Black Hawaiian salt is sea salt mixed with activated charcoal. The video says the charcoal adds no significant nutritional value and is mainly for appearance and a slightly earthy flavor.

Idea from a video by PLANT BASED NEWS.

Chaya must be cooked before eating

Chaya leaves contain cyanogenic compounds that release toxic hydrogen cyanide if eaten raw, so the leaves should always be boiled for 15-20 minutes before eating, and aluminum cookware should be avoided.

Steps:

1. Boil the leaves for 15 to 20 minutes
2. Do not use aluminum cookware

Idea from a video by PLANT BASED NEWS.

Check kidney and liver function before starting creatine

The speaker recommends a baseline blood test of kidney and liver function before starting creatine, repeated after 3 to 6 months, and advises talking to a doctor first if you have kidney or liver problems or take blood pressure medicines, diuretics, or regular anti-inflammatory drugs. The speaker also advises buying from brands with independent purity testing.

Steps:

1. Ask a healthcare professional about your kidney and liver history and medications before starting
2. Get a baseline kidney and liver blood test
3. Repeat the test after about 3 to 6 months of use

Idea from a video by Strength and Shape.

Check with a health practitioner before fasting

The speaker says extended fasting may not suit people with diabetes, people on medication, pregnant people, people who are underweight, or people with a history of an eating disorder, and advises talking to a health practitioner first. This is relevant to older adults, who are often on medication and may have diabetes.

Steps:

1. Talk to a health practitioner before any extended fast if you have diabetes, take medication, are pregnant, are underweight, or have a history of an eating disorder

Idea from a video by Ben Azadi.

Chickweed as an early spring green

Chickweed grows in late winter and early spring, before most vegetables can go outdoors, and provides vitamin C, calcium, magnesium and iron. It has a mild, grassy taste similar to baby spinach.

Idea from a video by Backyard Yield.

Chickweed in cool seasons

A low mat-forming plant with tiny white flowers that grows in cool weather and shade. The video says the whole above-ground plant is edible, with a mild, slightly sweet, grassy flavor, and can be eaten raw or cooked like spinach.

Idea from a video by Sidney Explains.

Chinese artichoke fiber and prebiotic

Chinese artichoke is low in calories and high in fiber, with stachyose described as a gut-supporting prebiotic; the video says it was used for immune and digestive support.

Idea from a video by Sidney Explains.

Choose high-quality extra virgin olive oil

The speaker suggests picking a good, fresh extra virgin olive oil, since some bottles may be cut with cheaper seed oils, and says Greek early-harvest oils are often high in phenolic antioxidants.

Steps:

1. Look for a glass bottle of extra virgin olive oil from a reputable brand
2. Prefer early-harvest cold-pressed oils for higher phenolic content

Idea from a video by PLANT BASED NEWS.

Choose P5P form of vitamin B6

If taking vitamin B6, check the label for the P5P form rather than synthetic pyridoxine hydrochloride, which the video says can cause nerve symptoms.

Steps:

1. Check the supplement label for P5P instead of pyridoxine hydrochloride.

Idea from a video by PLANT BASED NEWS.

Choose supplements that match tested formulas and have third-party testing

The speaker advises checking that a supplement is the exact formulation used in a clinical trial and has third-party quality testing, noting a study found many supplements failed label claims.

Idea from a video by PLANT BASED NEWS.

Choosing fish for ceviche

Use a firm white fish such as snapper, mahi-mahi or black drum; salmon can also work, but oily fish like mackerel are better avoided.

Idea from a video by Texas Parks and Wildlife.

Clove polyphenols as a combined antioxidant stack

The video says cloves contain several polyphenols, including eugenol, gallic acid, quercetin, and luteolin, which may work together against different free radicals. It cites a 2021 study comparing 12 spices and reports that cloves had the highest total polyphenol content of the group.

Idea from a video by PLANT BASED NEWS.

Coconut oil is highly saturated

About 82% of coconut oil’s fat is saturated, higher than butter, beef fat or lard, and the video notes the science on its effect on cholesterol is more split than one advisory suggests.

Idea from a video by PLANT BASED NEWS.

Collagen content of tender meat cuts

The speaker notes that tender steaks contain only about 1 to 3 percent collagen, and that eating nose to tail was how ancestors got more collagen.

Idea from a video by Dr. Eric Berg DC.

Cook dried hyacinth bean seeds thoroughly

Mature dried hyacinth bean seeds must be cooked thoroughly, using a long boil with water changes, to remove naturally present cyanogenic glycosides. Young leaves and immature pods can be eaten like greens and green beans.

You will need:

• dried hyacinth bean seeds

Steps:

1. Boil dried seeds thoroughly.
2. Change the water during cooking.
3. Eat young leaves as greens and immature pods like green beans.

Idea from a video by PLANT BASED NEWS.

Cooking amaranth leaves as greens

The video says the leaves of the amaranth plant were cooked as greens between harvests, and that the plant can be used whole with nothing wasted.

Idea from a video by Nature Lost Vault.

Cool cooked rice quickly and refrigerate within the hour

Cooked rice can carry a bacterium and a toxin that reheating does not destroy, so it should not sit out. Spread it in a shallow container and refrigerate within an hour of serving.

Steps:

1. Refrigerate leftover rice within the hour after serving.
2. Cool it in a shallow container so it chills fast.
3. Reheat with a teaspoon of water and a cover to bring back the grains.

Idea from a video by PLANT BASED NEWS.

Cornelian cherry vitamin C

Cornelian cherry is a tart, early-ripening dogwood-family fruit; the video says some studies suggest it has more vitamin C than oranges.

Idea from a video by Golden Seniors Living.

Cornelian cherry vitamin C and cooking uses

Cornelian cherry is a fruiting dogwood with tart red fruit used for preserves. The video says it is rich in vitamin C and was used traditionally in Eastern European and Turkish cooking.

Idea from a video by Superfood Garden.

Cottage cheese before bed

A cup of plain 1% cottage cheese gives about 28 g protein and roughly 2.5 to 3 g leucine. Casein releases amino acids slowly. A 2017 double-blind trial in 48 healthy older men found higher overnight muscle protein synthesis after 40 g casein, and the video notes the long-term benefit is not settled.

You will need:

• plain 1% cottage cheese

Steps:

1. Eat one to one and a half cups a few hours before bed.

Idea from a video by PLANT BASED NEWS.

Cottage cheese sodium choice

Regular cottage cheese can contain 300 to 400 mg sodium per half cup, and some brands reach 900 mg. A no-salt-added version lists around 29 mg per cup.

You will need:

• no-salt-added cottage cheese

Idea from a video by PLANT BASED NEWS.

Cracking a window to lower indoor CO2

Opening a window, even slightly, or using fresh air ventilation in cars and rooms lowers carbon dioxide levels indoors, which may support cognition. Small CO2 meters can check room air.

Steps:

1. Open a window a little when possible
2. Turn off recirculation in the car when driving

Idea from a video by The Diary Of A CEO.

Daily protein target

Total daily protein, about 1.6 to 2.2 grams per kilogram of body weight, matters most for muscle building, whether it comes from food or powder.

Idea from a video by Strength and Shape.

Dandelion greens as a nutrient-dense early green

Dandelion greens are rich in vitamin K and beta carotene and provide calcium; the video says the leaves are best picked in early spring before they turn bitter. Figures are as stated by the video and were not verified.

Idea from a video by Backyard Yield.

Dissolve creatine in cool water, not hot drinks or acidic juice

The video says heat and acidic mixers such as citrus juice can break creatine down into an inactive byproduct, so it recommends mixing it in room-temperature or cold water, or a neutral base.

You will need:

• creatine monohydrate
• water at room temperature or cold

Steps:

1. Dissolve the creatine in room-temperature or cold water.
2. If adding it to a protein shake, use water as the base and avoid concentrated acidic ingredients like citrus juice.
3. Avoid mixing it into hot coffee or tea.

Idea from a video by Strength and Shape.

Dried chufa keeps and can be rehydrated

Chufa tubers can be dried and stored for years without refrigeration. Soaking them in water for a few hours swells them back to full size, ready to eat or plant.

Steps:

1. Dry the tubers and store them.
2. Soak in water for a few hours to rehydrate before eating or planting.

Idea from a video by Nature Lost Vault.

Dried serviceberries store for years

Serviceberries are dried into concentrated cakes that the video says can last years. Birds compete for the fruit, so netting or planting extra is advised.

Idea from a video by Sidney Explains.

Drink extra water when taking creatine

The speaker says creatine pulls water into muscle cells, so the rest of the body can run short. Suggested approach: add about half a liter to one liter of water per day beyond your usual intake, and check hydration by urine colour, aiming for pale yellow. Avoid making up the difference with alcohol or soda. Older adults may feel thirst less reliably.

Steps:

1. Add roughly 0.5 to 1 liter of water daily on top of your usual intake
2. Check urine colour through the day: pale yellow to nearly clear is adequate, dark yellow or amber means drink more
3. Use water rather than alcohol or soda to cover the extra volume

Idea from a video by Strength and Shape.

Drink matcha as whole powdered leaf

Matcha tea plants are shaded for about 28 days before harvest, which he says raises polyphenols. Drinking the powdered whole leaf delivers more of them than a teabag, along with fiber.

You will need:

• matcha powder

Steps:

1. Use powdered whole tea leaf rather than a teabag or loose leaves

Idea from a video by Dr. William Li.

Drink more water when starting creatine

The video advises increasing daily water by about half a liter to one liter when starting creatine, and watching urine color as a hydration check.

Steps:

1. Add roughly half a liter to one liter of water per day when starting creatine.
2. Check urine color through the day; pale yellow to clear is the goal.
3. Drink more on intense training days or in hot weather.

Idea from a video by Strength and Shape.

Dry moringa leaves slowly and below 100 degrees

Spread leaves loosely on trays and dry them in a dark, dehumidified room kept below 100 degrees for about seven days with good airflow. The host says this keeps nutrients intact and reduces mold risk compared with hot or sun drying.

Steps:

1. Spread the fresh leaves loosely on trays without packing them
2. Dry in a dark room with a dehumidifier and fans
3. Keep the temperature below 100 degrees F for about seven days
4. Sift out stems after drying

Idea from a video by Learn Organic Gardening at GrowingYourGreens.

Duck, goose and guinea fowl as DHA sources

If fish is not eaten, the speaker suggests duck, goose or guinea fowl as meats containing a meaningful amount of DHA, and lean grass-fed cuts as an option.

Idea from a video by Dr. Autumn Smith.

Eat a wide range of plants and colours

Mr. Mills suggests eating a wide variety of plants, mentioning a suggestion of around 30 different plant types per week, and eating colourful produce such as purple, red and dark-coloured foods, root vegetables, greens, grains, lentils and beans for gut diversity.

Idea from a video by The Diary Of A CEO.

Eat a wide variety of vegetables, in season, with many colors

The speaker recommends eating a wide range of vegetables, eating in line with the seasons, and choosing different colored foods. He presents this as traditional Japanese practice.

Idea from a video by The Real Weight Loss Coach.

Eat breakfast and time meals consistently

Eating the main meal earlier in the day with high fiber and moderate protein and low sugar is suggested, with about four hours between meals and a dinner done early to allow the gut to rest.

Steps:

1. Eat breakfast with high fiber and moderate protein
2. Keep sugar and refined carbs low
3. Space meals about four hours apart
4. Finish eating early in the evening

Idea from a video by The Diary Of A CEO.

Eat carotenoids with some fat

Carotenoids need to be broken down and packaged with dietary fat to be absorbed, so meals with adequate fat help the body use them.

Idea from a video by PLANT BASED NEWS.

Eat colorful plants and fiber to feed gut bacteria

Eat mostly plant foods with polyphenols and fiber, such as berries, peppers, leafy greens, citrus, fruits and vegetables, to feed gut bacteria. The speaker says good gut health supports immune function and lowers inflammation.

Steps:

1. Include a variety of colorful fruits and vegetables daily
2. Include high-fiber produce such as broccoli, Brussels sprouts, celery and pomegranate

Idea from a video by PLANT BASED NEWS.

Eat fermented foods to support gut digestion

She suggests bringing back fermented foods such as kefir, kimchi and yogurt to add enzymes and help digestion. This is her recommendation, not a cited finding.

You will need:

• kefir
• kimchi
• yogurt

Idea from a video by PLANT BASED NEWS.

Eat fish or seafood at least twice a week

The speaker says the evidence he cites points to at least two fish or seafood meals per week as a threshold, with more intake described as better; he attributes this to a pregnancy cohort study.

Idea from a video by Dr. Autumn Smith.

Eat healthy unoxidized fats

Fish such as wild-caught salmon or sardines, avocado and extra virgin olive oil are presented as fats that keep cell membranes flexible. The speaker contrasts these with highly processed oxidized fats.

You will need:

• wild-caught salmon
• sardines
• avocado
• extra virgin olive oil

Idea from a video by PLANT BASED NEWS.

Eat real whole grains as a staple

The host says whole grains should form the base of the diet and that stale store-bought flour has lost nutrients. Her views are opinion, not study-backed.

Idea from a video by Grains and Grit.

Eating beans regularly may reduce gas over time

The speaker says eating a small amount of beans daily, and increasing slowly, lets the gut adjust so gas fades. She refers to unnamed researchers and her mother’s experience.

Steps:

1. Start with a small bowl or a few spoons of beans every day.
2. Keep this for two or three weeks, then slowly increase the amount.
3. If beans still cause trouble, make the portion smaller and keep going.

Idea from a video by PLANT BASED NEWS.

Eating the leaves raw or in food

The leaves are edible raw in salads, added to summer rolls, or blended into drinks. They taste mildly bitter and slightly sweet. The video calls two to three leaves a day a traditional dose.

You will need:

• Fresh gotu kola leaves

Steps:

1. Eat leaves raw in salads
2. Add leaves to summer rolls or blend into beverages

Idea from a video by Secrets Beneath Nature with Dan.

Edamame is young soybean and a complete protein

Edamame is a soybean harvested young and green; it supplies all nine essential amino acids in one serving, plus fiber, iron, folate and vitamin K.

Idea from a video by PLANT BASED NEWS.

Eggs are satisfying

The video says eggs are among the most satisfying foods to eat.

Idea from a video by PLANT BASED NEWS.

Eggs as a complete, low-cost protein

The speaker says eggs contain all the high-quality amino acids in good ratios and cost under a dollar per serving; the yolk holds most of the nutrition.

Idea from a video by PLANT BASED NEWS.

Eggs with the yolk

Whole eggs, especially from pasture-raised hens, are presented as a rich source of amino acids, choline, B12 and omega-3 fats that support muscle and nerve signaling. The video says the yolk is needed for these benefits.

Idea from a video by PLANT BASED NEWS.

Fat quality may matter more than carb quality

The speaker says dietary fats are more likely to be built into cell membranes than carbohydrates, so the type of fat you eat matters. This is his personal opinion, not a settled finding.

Idea from a video by PLANT BASED NEWS.

Fatty fish as an omega-3 source

Salmon, sardines and tuna are the usual food sources of omega-3, but the video says few people eat them often enough to get meaningful amounts.

You will need:

• salmon
• sardines
• tuna

Idea from a video by Strength and Shape.

Fava beans can cause favism in people with G6PD deficiency

People with G6PD enzyme deficiency can have a dangerous reaction to fava beans that destroys red blood cells; many such people are screened at birth and told to avoid fava beans. Most people can eat properly cooked fava beans safely.

Idea from a video by PLANT BASED NEWS.

Fermented foods for gut health

The speaker says fermented foods are good for the gut microbiome. He gives no specifics or study citation.

Idea from a video by The Real Weight Loss Coach.

Fermented ginger and polyphenols

The video says fermenting ginger with lactic acid bacteria raises total polyphenol content and can change six-gingerol into six-shogaol, citing studies. It describes this as a stronger form of ginger.

Idea from a video by Forbidden Roots.

Fiber feeds gut microbes

Fiber is the main food for good gut bacteria and produces short-chain fatty acids; most plant foods (fruits, vegetables, whole grains, seeds, nuts, legumes, mushrooms) contain fiber, while oils and animal foods do not.

Idea from a video by The Diary Of A CEO.

Fiber, gut hydrogen producers and fermented foods

The guest discussed gut bacteria that produce hydrogen from fiber, noting that breath hydrogen levels were higher in some long-lived Japanese people and in people who exercise. He noted a study suggesting fermented foods, not fiber alone, changed gut diversity, and that the fiber needs are uncertain.

Idea from a video by Paul Saladino MD.

Fiber-rich microbiome produces hydrogen gas

A healthy, fiber-rich gut microbiome produces hydrogen gas, and the speaker links lower fiber intake over time to less hydrogen production. Correlations with neurological conditions and centenarians are mentioned without establishing cause.

Idea from a video by Ultimate Human Podcast with Gary Brecka.

Food sources of calcium

Get calcium from foods such as sardines, cheese, yogurt, and vegetables rather than calcium carbonate supplements.

You will need:

• sardines
• cheese
• yogurt
• vegetables

Idea from a video by PLANT BASED NEWS.

Food sources of thiamine

The video names pork as a high source of thiamine, with beef and organ meats as alternatives, and spinach, almonds and peas as plant options.

Idea from a video by Peter Osborne.

Food sources of vitamin A

The video suggests getting vitamin A from egg yolks, cod liver oil, or small amounts of liver instead of synthetic preformed vitamin A supplements.

Idea from a video by PLANT BASED NEWS.

Freshly milled whole wheat bread contains protein

She reports that a slice of her freshly milled whole grain bread was tested at about five grams of protein.

Idea from a video by PLANT BASED NEWS.

Gas-ripened versus naturally ripened bananas

The video says a study found gas-ripened bananas had lower vitamin C, beta-carotene, minerals, protein and flavor than naturally ripened ones. The study is not named, so treat this as unverified.

Idea from a video by Bio Hacksmith.

Gentle foods for breaking a long fast

The speaker suggests breaking a long fast with easy-to-digest foods such as bone broth, a small piece of fruit, soft scrambled eggs, half an avocado, or a high-quality protein shake. He advises against raw vegetables, pizza, and large amounts of meat at first, and says to introduce foods slowly over about two days before returning to normal eating.

You will need:

• bone broth
• small piece of fruit
• soft scrambled eggs
• half an avocado
• high-quality protein shake

Steps:

1. Start with easy-to-digest foods in small amounts
2. Avoid raw vegetables, pizza, and large portions of meat at first
3. Introduce foods slowly over about two days
4. Return to normal eating on day three

Idea from a video by Ben Azadi.

Gentle refeeding after a long fast

After a multi-day fast, break it gently with something small like broth, a few eggs or cooked vegetables, wait about an hour, then eat a normal meal.

You will need:

• broth
• eggs
• cooked vegetables

Steps:

1. Start with something small such as broth, a few eggs or cooked vegetables
2. Wait about an hour
3. Then eat a normal meal

Idea from a video by PLANT BASED NEWS.

Get a blood test before supplementing

Rather than taking a standard multivitamin, the video suggests testing for real deficiencies and then taking only the missing nutrient at a correct dose.

Idea from a video by Strength and Shape.

Get beta-carotene from whole foods

Choose beta-carotene from foods like carrots and spinach rather than lab-made supplements, which the video says were linked to harm in a trial.

Idea from a video by PLANT BASED NEWS.

Ghee as a clarified butter

Ghee is butter with milk solids cooked off, giving a smoke point around 485 F and a nutty flavor; the video says it removes almost all lactose and casein.

You will need:

• butter

Idea from a video by PLANT BASED NEWS.

Goji berries as a complete protein

Goji berries are described as containing all essential amino acids and being a complete plant protein. Dried berries are said to be about 13% protein by weight. The video gives no source for these figures.

Idea from a video by Sidney Explains.

Grass-fed and pasteurized foods may carry more nutrients

The speaker says grass-fed beef and grass-fed dairy such as yellow butter contain more carotenoids, and suggests pasteurized eggs may offer an added benefit.

Idea from a video by PLANT BASED NEWS.

Grass-fed beef

Beef is described as a source of creatine, iron, B12, zinc and high-quality protein. Grass-fed beef is said to have more omega-3s, CLA and vitamin E than grain-fed, but regular beef is still better than high-carb or processed foods if grass-fed is unavailable.

Idea from a video by PLANT BASED NEWS.

Green tea brewed cooler and without dairy

Brew green tea at about 175 F rather than boiling, and do not add cow’s milk or cream; plant milks are fine.

You will need:

• high-quality green tea
• plant-based milk if desired

Steps:

1. Heat water to about 175 degrees Fahrenheit, not boiling.
2. Brew two cups of green tea.
3. Leave out cow’s milk or cream; use a plant milk if you want milk.

Idea from a YouTube video.

Groundnut protein content claim

The video says groundnuts contain about three times the protein of a regular potato.

Idea from a video by Sidney Explains.

Groundnut tubers are high in protein

Studies describe the tubers as containing substantially more protein than common potatoes on a dry weight basis, along with starch, fiber, iron, calcium, and other minerals.

Idea from a video by Botanical Vault.

Groundnut tubers contain more protein than potatoes

The video says groundnut tubers contain three times more protein than potatoes.

Idea from a video by NATIVES WISDOM.

Guava is high in vitamin C and eaten fresh or processed

The fruit is described as very high in vitamin C, more than oranges, and can be eaten fresh or made into juice, jam or paste.

Idea from a video by Sidney Explains.

Gumi nitrogen fixing and soil benefit

Gumi fixes atmospheric nitrogen and the video says planting it near other plants can reduce their external fertilizer needs. The 30 to 40 percent figure is attributed to research in the video but no source is named.

Idea from a video by Superfood Garden.

Hesperidin dose and taking it with food

The video says the study used 300 mg per day for two weeks with no loading phase, and suggests taking it with a meal because absorption is better with food. This is dosing information, not a stated health outcome.

Steps:

1. Take about 300 mg per day, as used in the study described in the video
2. Take it consistently, ideally with breakfast or lunch

Idea from a video by PLANT BASED NEWS.

High-dose synthetic antioxidants may be harmful

The guest said trials of high-dose synthetic antioxidants such as beta-carotene and vitamin E were stopped or found to show more cancer and deaths in the supplement groups than placebo, and that whole foods like carrots behave differently from isolated compounds. Advice is to focus on clinical evidence rather than mechanism.

Idea from a video by Paul Saladino MD.

Honey: real benefits but still mostly sugar

Honey contains enzymes, polyphenols and antioxidants and has antimicrobial properties that the speaker says have been studied. It is still mostly sugar, so eat it in moderation.

Idea from a video by PLANT BASED NEWS.

Hydrogen gas is explosive above 4 percent

Hydrogen gas is odorless, tasteless and flammable above about 4% concentration, so research uses lower concentrations such as around 2%. This is a safety point for anyone considering hydrogen gas equipment.

Idea from a video by Ultimate Human Podcast with Gary Brecka.

Include polyphenol-rich fruits and nuts

Berries, pecans, walnuts and pomegranates are described as antioxidant foods that feed gut bacteria linked to a compound the speaker discusses. The claim is about cellular protection rather than a tested outcome.

You will need:

• berries
• pecans
• walnuts
• pomegranates

Idea from a video by PLANT BASED NEWS.

Increase fiber gradually to at least 30 grams a day

Aim for about 30 grams of fiber daily from whole foods, increasing slowly with plenty of water and adding one fiber-rich food at a time.

Steps:

1. Add one fiber-rich food at a time.
2. Drink plenty of water as fiber intake rises.
3. Work toward about 30 grams a day.

Idea from a video by PLANT BASED NEWS.

Iron from food, heme iron

The video recommends getting iron from food, specifically heme iron from foods like steak or liver, instead of ferrous sulfate or fumarate supplements.

You will need:

• steak
• liver

Idea from a video by PLANT BASED NEWS.

Jaboticaba antioxidants

The video says jaboticaba has been researched for high antioxidant content, especially anthocyanins in the skin, and compares it to blueberry.

Idea from a video by Golden Seniors Living.

Juneberry (serviceberry) fruit flavor and historic use

Juneberry fruit is described as tasting like blueberry with almond notes and ripening before blueberries. Historically, Indigenous peoples of the Canadian prairies dried the berries and mixed them with meat and fat to make pemmican.

Idea from a video by Superfood Garden.

Keep acidic drinks out of copper cups

Acidic liquids such as lemon water, vinegar drinks, or wine can pull copper from a copper vessel. Use copper only for plain water, or choose a different container for acidic drinks.

Idea from a video by PLANT BASED NEWS.

Keep bedrooms dark and limit screens at night

Light at night, especially blue light from screens, can suppress melatonin and delay sleep. Best is no light; next best is warm or red-shifted light; blue-blocking glasses help less than darkness. Sleep masks may help if light cannot be blocked.

Steps:

1. Turn off lights and screens in the evening
2. Keep the bedroom as dark as possible
3. Use a sleep mask if room light cannot be controlled

Idea from a video by The Diary Of A CEO.

Kefir and lactose tolerance

Fermentation partly breaks down lactose, so some people who cannot tolerate regular milk may handle kefir better.

Idea from a video by PLANT BASED NEWS.

Kiwi for fiber and gut bacteria

Kiwi is high in fiber and vitamin C and is described as tart rather than sugary. The video says a couple of kiwis daily changed gut bacteria in a favorable direction within a short time, according to studies it mentions.

Idea from a video by PLANT BASED NEWS.

Lamb’s quarters leaves and seeds as food

Lamb’s quarters leaves are described as higher in protein than spinach and as providing iron, calcium, riboflavin, and vitamins A and C. The black seeds can be ground into flour or cooked whole like a grain.

Idea from a video by Backyard Yield.

Lamb’s quarters leaves compared with greens

The video says the raw leaves contain far more magnesium than spinach, lettuce or cabbage, citing a US Botanic Garden comparison of wild edibles with grocery greens.

Idea from a video by Secrets Beneath Nature with Dan.

Lambs quarters as a spinach substitute

A tall weed with triangular leaves that have a white powdery underside, found in disturbed soil. The video says it can be used like spinach and that its young leaves and growing tips are harvested. It also says the plant produces many edible seeds that can be cooked like grain.

Idea from a video by Sidney Explains.

Leaching acorns to remove bitterness

Fresh acorns are high in bitter tannins. After shelling and crushing, they are repeatedly soaked or rinsed in water until the bitterness washes out, leaving flour or porridge material. Red oak acorns need longer leaching than white oak acorns.

Steps:

1. Remove the shells from the acorns
2. Crush the acorns into small pieces
3. Soak or rinse the pieces in water repeatedly until the bitter taste is gone
4. Grind the leached acorns into flour or cook them into porridge or bread

Idea from a video by PLANT BASED NEWS.

Leafy greens, corn and colorful produce for eye carotenoids

Dark leafy greens such as spinach and kale, corn products, and colorful fruits and vegetables are named as good dietary sources of the yellow eye pigments.

Idea from a video by PLANT BASED NEWS.

Leaves provide protein and vitamins

The video says the plant’s leaves carry protein, vitamin A, and vitamin C, and that every part tastes peppery.

Idea from a video by PLANT BASED NEWS.

Legumes such as lentils, chickpeas and black beans

Legumes provide protein, iron, potassium, fiber and B vitamins and are described as moderate-carb foods that can be eaten in moderation if carbohydrate is tolerated. They are said to feed gut bacteria and supply arginine.

Idea from a video by PLANT BASED NEWS.

Lemon added to coffee

The video says lemon’s vitamin C and citric acid may help the body absorb antioxidants from coffee and may soften coffee’s acidity. It cites no study, so treat the absorption claim as unverified.

You will need:

• coffee
• lemon

Idea from a video by PLANT BASED NEWS.

Lentils are high in protein and fiber

Cooked lentils are said to contain about 25% protein, with only soybean containing more among legumes, and they are also rich in fiber, minerals and vitamins.

Idea from a video by PLANT BASED NEWS.

Lentils paired with whole grain for complete protein

Eating lentils together with grains such as rice or flatbread gives the body a full set of essential amino acids, so meat is not needed for that role.

Idea from a video by PLANT BASED NEWS.

Light olive oil is refined, not lower calorie

Light olive oil has the same calories per tablespoon as other olive oil; the word light refers to refining and flavor, not calories.

Idea from a video by PLANT BASED NEWS.

Loose leaf may beat powder for smoothies

The host suggests buying dried loose leaf and blending it yourself, since powder has been ground further and may lose quality. He says loose leaf is also good for tea.

You will need:

• dried moringa loose leaf

Steps:

1. Put loose dried leaf into the blender with your smoothie

Idea from a video by Learn Organic Gardening at GrowingYourGreens.

Lower salt and no hydrogenated oil in homemade bouillon

Homemade powder lets you control salt and avoids the hydrogenated oil, coloring and preservatives found in store cubes; the speaker says the salt can be cut further for sodium concerns.

Idea from a video by PLANT BASED NEWS.

Magnesium and potassium in peanut butter

The video says two tablespoons of natural peanut butter supply about 12 percent of daily magnesium and some potassium, and that magnesium supports muscle, nerve, and heart function. It also says many adults over 65 fall short on magnesium.

Idea from a video by PLANT BASED NEWS.

Mineral content of pink and sea salts is small

Trace minerals in sea salt and Himalayan pink salt are present in tiny amounts, and the salt is still mostly sodium chloride, so they add little nutritionally.

Idea from a video by PLANT BASED NEWS.

Minerals in cloves

The video says cloves provide calcium, phosphorus, magnesium and manganese, which it links to bone structure.

Idea from a video by PLANT BASED NEWS.

Mixing whey protein into coffee

Very hot coffee can make whey clump or curdle; let coffee cool slightly or mix the powder with cold milk first.

You will need:

• whey protein powder
• cold milk

Steps:

1. Let the coffee cool a bit before adding whey, or mix the powder with cold milk first, then combine.

Idea from a video by PLANT BASED NEWS.

Moringa leaf protein content

The video says one tablespoon of moringa leaf powder has about two grams of protein and that the leaves are roughly 27 percent protein by dry weight. It claims the leaves contain all nine essential amino acids, but these figures are presented without a cited source.

Idea from a video by Sidney Explains.

Moringa leaves are very nutrient dense

The video lists moringa leaves as containing much more iron, calcium, vitamin A, protein and vitamin C than common foods, and says every part of the plant is edible.

Idea from a video by NATIVES WISDOM.

Moringa pods as a vegetable

Young pods, called drumsticks, are cooked whole in curries, then the soft inner pulp and seeds are scraped out to eat. The seeds can be pressed for oil or eaten roasted.

You will need:

• young moringa pods

Steps:

1. Cook the whole young pods in a curry
2. Scrape out the soft inner pulp and seeds to eat
3. Seeds can be pressed for oil or roasted

Idea from a video by Sidney Explains.

Moringa root caution

The video says the root tastes like horseradish and can be grated as a condiment. It warns to use roots sparingly because they contain alkaloids that are fine in small amounts but not large ones.

You will need:

• moringa root

Steps:

1. Grate small amounts of root as a condiment

Idea from a video by Sidney Explains.

Most restaurant wasabi is imitation

The video claims most sushi wasabi is horseradish, mustard and coloring, and that real wasabi flavor compounds fade within about 15 minutes of grating.

Idea from a video by Sidney Explains.

Mung beans and rice complement each other’s amino acids

Mung beans and rice supply different essential amino acids, so eating them together forms a more complete protein.

You will need:

• mung beans
• rice

Steps:

1. Eat mung beans together with rice

Idea from a video by PLANT BASED NEWS.

Mushrooms as a food source

The video says mushrooms are fairly high in protein for their weight and contain B vitamins, some vitamin D when sun-exposed, and compounds it calls immune supporting. No study is cited.

Idea from a video by Sidney Explains.

Natto as a protein-rich fermented soybean food

Natto is a fermented bean the speaker eats regularly. He says it has protein close to beef’s amount, but the video gives no source for that figure.

Idea from a video by The Real Weight Loss Coach.

Non-starchy vegetables and leafy greens

Eat plenty of non-starchy and leafy vegetables for minerals, folate, vitamin K, polyphenols and nitrates. Nitrates are described as a precursor to nitric oxide, which supports circulation. Variety is emphasized for gut bacteria.

Idea from a video by PLANT BASED NEWS.

Oca tubers in cooking

Oca tubers are tangy raw and turn starchy and nutty when cooked; the video describes them as higher in protein and several nutrients than regular potatoes.

You will need:

• oca tubers

Steps:

1. Eat raw for a tangy taste or cook for a starchy, nutty texture.

Idea from a video by Sidney Explains.

Oral health affects overall health

Speaker notes the mouth is linked to the brain and heart, so oral care matters. This is a general remark without cited evidence.

Idea from a video by PLANT BASED NEWS.

Oxalate caution with purslane

Purslane contains soluble oxalates like spinach. People prone to calcium oxalate kidney stones should blanch or boil it, or eat it with calcium-rich foods such as yogurt or feta.

Steps:

1. If prone to calcium oxalate kidney stones, blanch or boil the leaves
2. Or pair raw purslane with calcium-rich foods like yogurt or feta

Idea from a video by PLANT BASED NEWS.

Oyster mushrooms as a protein and B vitamin food

The video says oyster mushrooms are high in protein and rich in B vitamins such as niacin and riboflavin.

Idea from a video by Sidney Explains.

Pair spinach with vitamin C for iron

Spinach is rich in iron; adding vitamin C, such as a squeeze of lemon, is said to improve iron absorption.

You will need:

• spinach
• lemon

Steps:

1. Add a squeeze of lemon or another vitamin C source to spinach.

Idea from a video by Sidney Explains.

Parmesan sodium and salt watching

Hard Parmesan carries a meaningful amount of sodium per ounce, so people watching blood pressure should measure the amount rather than pour freely.

Idea from a video by PLANT BASED NEWS.

Part-skim ricotta protein content

Part-skim ricotta provides about 11 g protein and about 1.2 g leucine per 100 g; a half cup gives roughly 14 g protein. Low in sodium, around 100 mg per 100 g for part-skim.

You will need:

• part-skim ricotta

Idea from a video by PLANT BASED NEWS.

Plain full-fat unsweetened yogurt

Choose unsweetened full-fat yogurt over fat-free sweetened versions. The more tart, the more bacteria and less milk sugar it has. Probiotics and calcium are said to support the gut and muscle contraction, and making yogurt at home is suggested.

Idea from a video by PLANT BASED NEWS.

Pomegranate precursors depend on your gut bacteria

Pomegranate contains compounds that gut bacteria must convert into urolithin A. The video says about half of people lack the bacteria to do this, and even high pomegranate juice intake did not produce it in many participants.

Idea from a video by PLANT BASED NEWS.

Protein content is lower than chicken by weight

Fresh chicken of the woods is about 80 to 90 percent water, so it has roughly 2 to 3 grams of protein per 100 grams fresh, far less than cooked chicken breast.

Idea from a video by Garden Explained with Harry.

Protein foods to spread across the day

Eggs, Greek yogurt, cottage cheese, fish, poultry, beans and tofu can help meet per-meal protein targets.

You will need:

• eggs
• Greek yogurt
• cottage cheese
• fish
• poultry
• beans
• tofu

Idea from a video by PLANT BASED NEWS.

Purslane ALA content and limits

Fresh purslane leaves are reported to contain about 400 mg of alpha-linolenic acid (plant omega-3) per 100 grams. The video also says it contains only trace EPA, so it is not a replacement for marine sources for high EPA doses.

Idea from a video by PLANT BASED NEWS.

Purslane as a leafy green

A low-growing sidewalk and driveway weed with thick stems and paddle-shaped leaves. The video says it is crisp and lemony raw and can be cooked like spinach.

Idea from a video by Sidney Explains.

Purslane as a plant source of omega-3

Purslane is described as high in alpha-linolenic acid, an omega-3 fat, and as a free alternative to fish oil. The video cites no study for the figure.

Idea from a video by Backyard Yield.

Read labels: vague and rounded claims

Terms like made with can mean anywhere from 0.1 to 100 percent of an ingredient, and foods under half a gram of trans fat can be labeled zero, so check the full ingredient list.

Idea from a video by PLANT BASED NEWS.

Read the label on canned Vienna sausages

The speaker says the ingredient list is mostly animal fat and animal protein, with no vegetable oil and only a small amount of added dextrose, giving under one gram of carbohydrate per can. This is a label-reading idea, not a claim about health outcomes.

Steps:

1. Check the ingredient list for vegetable oils and added sugars such as dextrose.
2. Compare the carbohydrate count on the label with the snack you would otherwise eat.

Idea from a video by PLANT BASED NEWS.

Read the peanut butter label

Choose natural peanut butter whose ingredient list is only peanuts and salt. Avoid added oils (especially hydrogenated oils), sugar or syrup. Oil separating on top is normal; stir before use and store upside down.

Steps:

1. Check the ingredient list before buying
2. Pick jars with only peanuts and salt
3. Stir the oil back in before each use
4. Store the jar upside down to limit separation

Idea from a video by PLANT BASED NEWS.

Rice and beans together as a complete protein

The speaker says rice and beans eaten together make a complete protein, a pairing she says traditional kitchens knew long before scientists explained it.

You will need:

• rice
• beans with their broth

Steps:

1. Serve a spoonful of leftover rice in a bowl of beans with their broth.

Idea from a video by PLANT BASED NEWS.

Safety notes before daily clove use

The video says cloves may amplify blood thinners such as warfarin or clopidogrel, so a doctor should be told. It advises stopping cloves two weeks before surgery and avoiding therapeutic amounts during pregnancy and breastfeeding.

Steps:

1. If taking warfarin or clopidogrel, tell your doctor.
2. Stop cloves at least two weeks before scheduled surgery.
3. Pregnant and breastfeeding women should avoid therapeutic daily amounts.
4. Get physician guidance before starting if there is a liver condition.

Idea from a video by PLANT BASED NEWS.

Sea buckthorn berries nutrition claims

The video says sea buckthorn berries are high in vitamin C, vitamin E, carotenoids, and omega-7 fatty acids, and that compounds are being researched for health benefits, without naming a specific study.

Idea from a video by Golden Seniors Living.

Seed protein content

The video reports that dried lamb’s quarters seeds contain roughly 16 to 20 percent protein, citing a food science journal.

Idea from a video by Secrets Beneath Nature with Dan.

Sleep at least seven hours and limit caffeine, heavy night meals and alcohol

Aim for at least seven hours of sleep, stop caffeine earlier in the day, avoid heavy meals at night and skip alcohol, which fragments sleep. Get sleep apnea checked if you snore or wake unrefreshed.

Steps:

1. Aim for at least seven hours of sleep.
2. Cut caffeine earlier in the day.
3. Avoid heavy meals at night and alcohol.
4. Talk to a doctor about possible sleep apnea.

Idea from a video by PLANT BASED NEWS.

Small fast carbs after hard intervals

After HIIT, the presenter suggests a small amount of quick carbohydrate, about 15 to 20 grams, such as a little honey, maple syrup or glucose. He says this supports recovery and does not stop fat loss, and that it is the signal of safety rather than the carbs themselves that matters.

You will need:

• honey or maple syrup or glucose, about 15-20 grams

Steps:

1. Finish the HIIT session.
2. Have a small amount of quick carbohydrate, about 15-20 grams.

Idea from a video by Thomas DeLauer.

Soybeans must be cooked before eating

Raw soybeans contain enzyme inhibitors that block protein digestion, so cook them thoroughly, whether dried or fresh edamame. Dried beans taste bland unless fermented or seasoned.

Idea from a video by Sidney Explains.

Specialty salt minerals give little nutrition

The video says Himalayan pink salt’s claimed 84 trace minerals are present in amounts too small to provide a measurable nutritional benefit. Its pink color comes from trace iron oxide.

Idea from a video by PLANT BASED NEWS.

Store walnut and flaxseed oil cold and use quickly

Walnut and flaxseed oils are high in omega-3 fats that go rancid quickly, so they should be refrigerated, used fast, and used only in cold dishes.

Steps:

1. Refrigerate walnut oil and use it quickly
2. Never apply heat to walnut or flaxseed oil
3. Buy the smallest flaxseed oil bottle and refrigerate immediately

Idea from a video by PLANT BASED NEWS.

Store wheat berries sealed, not flour

Whole wheat berries in a food-grade bucket with a good lid and oxygen absorber can keep a long time against moisture and pests, which makes them a better stockpile than flour. Milling fresh is the step she recommends.

You will need:

• wheat berries

Steps:

1. Buy wheat berries rather than flour
2. Store in a sealed container with a good lid to keep out moisture and pests
3. Mill only what you need, fresh, with a grain mill

Idea from a video by Grains and Grit.

Sumac berries contain vitamin C

The tart coating on the berries contains ascorbic acid (vitamin C) and malic acid; historically sour wild fruits like this helped sailors and families guard against scurvy.

Idea from a video by Nature Lost Vault.

Sumac described as antioxidant rich

The video says sumac spice is among the more antioxidant rich spices on the shelf.

Idea from a video by Nature Lost Vault.

Sunchoke tubers taste like potatoes cooked and water chestnuts raw

Sunchoke tubers taste creamy like potatoes when cooked and like water chestnuts when raw.

Idea from a video by NATIVES WISDOM.

Take creatine with a meal that has carbohydrates

The video says taking creatine with a carb-containing meal, such as breakfast or lunch, helps absorption and reduces stomach upset compared with taking it on an empty stomach.

Steps:

1. Take the daily creatine dose with a meal that includes carbohydrates.
2. If a dose causes stomach upset, split it into two smaller servings.

Idea from a video by Strength and Shape.

Typical daily creatine amount for maintenance

The video gives 3 to 5 grams a day as the usual maintenance dose, with smaller people at the lower end, and warns that taking 10 grams or more is not helpful and adds kidney workload.

You will need:

• creatine monohydrate, 3 to 5 grams per day

Steps:

1. Use about 3 to 5 grams per day, around one level teaspoon.
2. Avoid taking 10 grams or more per day.
3. Check with a doctor before starting if you have kidney or liver problems.

Idea from a video by Strength and Shape.

Umami from glutamate and nucleotides together

Glutamate from foods such as nutritional yeast, aged cheese, tomatoes and soy sauce gives savory taste; combining it with nucleotides from shiitake or dried mushrooms boosts savoriness well beyond either alone.

Idea from a video by PLANT BASED NEWS.

Use broccoli stems instead of discarding them

The speaker says broccoli stems contain more sulforaphane than the tops, so he suggests blending them into a soup with vegetable stock rather than throwing them away.

You will need:

• broccoli stems
• vegetable stock

Steps:

1. Keep the broccoli stems when preparing the broccoli.
2. Blend the stems with vegetable stock into a soup.
3. Do not saute the stems, per the speaker’s suggestion.

Idea from a video by Dr. William Li.

Vinegar pickles are not fermented

Commercial vinegar-brined pickles are heated or acidified in a way that kills microorganisms, so they do not provide live bacteria the way naturally fermented vegetables do.

Idea from a video by DTD Stories.

Watercress in cold weather

Watercress grows in clean, slow-moving streams and stays green in winter when garden greens die back. The video stresses that it concentrates whatever is in the water, so only pristine spring-fed sources should be used.

Idea from a video by Sidney Explains.

Watermelon as a natural source of L-citrulline

The video notes that L-citrulline occurs naturally in watermelon and that the body converts it to arginine, which is used in nitric oxide production.

Idea from a video by PLANT BASED NEWS.

Whole foods can replace protein powder

Chicken, eggs, fish, red meat and dairy can supply the same protein that a shake would, so powder is mainly a convenience for busy days.

Idea from a video by Strength and Shape.

Whole fruit instead of fruit juice or drinks

Whole fruit’s fiber slows how fast the sugar is absorbed and makes you chew and eat less. Juice removes the fiber, and fruit drinks add water, sugar and flavorings with only a little fruit.

Idea from a video by PLANT BASED NEWS.

Whole grain bread may give slower energy than refined bread

She says the fiber in whole grain slows digestion of its sugars, which she felt reduced energy crashes and sugar cravings for her family. This is based on her personal experience.

Idea from a video by PLANT BASED NEWS.

Whole grains keep fiber, vitamins and minerals that white flour loses

The bran and germ of wheat hold fiber, vitamins, minerals, protein, and vitamin E; sifting them out leaves mostly protein and starch. Fresh-milled flour also degrades over time, so milling close to use is her recommendation.

Idea from a video by PLANT BASED NEWS.

Whole or fortified milk in coffee

Milk supplies protein, leucine, calcium and usually vitamin D. About one cup of milk, warmed gently, adds a meaningful amount of protein. Lactose-free milk or fortified soy milk are alternatives.

You will need:

• about 1 cup whole or fortified milk
• coffee

Steps:

1. Warm the milk gently.
2. Pour it into your coffee, aiming for about one cup.
3. Consider a second glass later in the day.

Idea from a video by PLANT BASED NEWS.

Wild amaranth seeds and leaves

Pigweed grows on disturbed ground. The video says its seeds are a complete protein and can be harvested by cutting dry seed heads in late summer and rubbing them over a bucket. Seeds can be cooked like rice, popped or ground into flour, and young leaves can be eaten like spinach.

Idea from a video by Sidney Explains.

Wild blueberries each morning

Add about one cup (150 grams) of wild blueberries to the morning routine; frozen works as well as fresh.

You will need:

• 1 cup (about 150 grams) wild blueberries, fresh or frozen

Steps:

1. Add one cup of wild blueberries to your morning routine.
2. Use frozen if fresh is not available.

Idea from a YouTube video.

Winged bean seeds as a protein food

The video says mature winged bean seeds have protein levels comparable to soybeans, and that the leaves, young pods and tubers are also edible. It cites no specific study for these figures.

Idea from a video by Botanical Vault.

Wood sorrel as a sour citrus substitute

A clover-like plant with heart-shaped leaves in groups of three that grows in shade. The video describes its sour, lemony taste and suggests using small amounts in salads or in place of lemon juice.

Idea from a video by Sidney Explains.

Wood sorrel as a wild vitamin C source

Wood sorrel has a sour, citrus-like taste from oxalic acid, and the video presents it as a good wild source of vitamin C. It grows in partial shade where few other plants do.

Idea from a video by Backyard Yield.