/ck/ - Food & Cooking

>>10603466
>cooking healthy
*cooking healthily
Clearly affirmative action is failing, Jamal.

>>10603489
he cute

>>10603466
>cooking healthy
>diced onion and some peppers
anon...

>>10603489
This angers me because i won't never qualify for that kind of racism and also because affirmative action turns everyone into a jamal or a shaniqua

>>10603466
>cooking healthy
>diced onion

>>10603466
retard
how did you make that cost 1.25?
5kg onions is 90 cent
veggies are 2 euro per kg
lets say we do 3 different once
7 euro for 8 kg of food.
i m geussing that plate is 300g s0 8X3=24
7 euro/24= i can make that meal for less then 30 cent including the spices i need.

Are onions the new onions?

>>10603618

Here is a better estimate. If you can make it cheaper than what I pay for half a green pepper you must live in a very poor country
6 Potatoes .43
1 sweet onion .34
1/2 green pepper .34
Oil .08
Garlic .10
Spices .05

>>10603466
Nigga, the butter and milk you need for the mac and cheese would cost you at least $5

>>10603625
>Are onions the new onions?
Controversial opinion, but I think I agree

>>10603657
>6, potatos .43 cent
stopped reading potatos are 5 kg for 1 euro if your not retarded and find actual bulk grocery stores

>>10603657
started reading again

potatos even in normal shops are not more then 5 kg for 2.5 euro
onions are not more then 2.5 kg for 1 euro
green peppers are 1 kg for 3 euros

you fucking buy the ingredients for your meal piece by piece. is that why you included the cost of spices and oil? because those should be almost nonexistant if you buy your spices per 300g and oil per 2-3 liter.

WHY THE FUCK WOULD YOU ONLY BUY 1 ONION OR 6 POTATOS.

>>10603466
because you're too stupid, lazy, incompetent, or some combination thereof, to have a garden

>>10603691

>WHY THE FUCK WOULD YOU ONLY BUY 1 ONION OR 6 POTATOS.

Why would you assume that and then get angry about your hallucination?

>>10603703
Gardening is a hobby that people enjoy so they don't mind that it costs more than a grocery store

>>10603800
but it doesn't. most seeds are literally less than a buck a pack, and the rest is just time and elbow grease. stop wasting your money on sprouted shit from nurseries

>>10603803
>Seeds, irrigation equipment, pesticides, water, fertilizer, tools, fencing, storage equipment

You aren't saving any money

>>10603466
>Why is cooking healthy so fucking expensive?

It's not. Use a calculator and a spreadsheet. You can eat healthy for less than 5$ per day. A multivitamin is completely fine to use to get micronutrients. It's slightly better to get everything from whole foods but not much. If you get the right amount of calories, protein, fat, fiber and micros, you're already eating better than almost everybody. This can be done very cheaply. Beyond this you get only small gains in health and it'll cost vastly more.

http://efficiencyiseverything.com/food-nutrition-per-dollar/

>>10604035
so then what kind of foods do you eat?

>inb4 cheap carbs and vegetable oils

>>10603489
>>10603529
Fuck are you niggers talking about?

>>10603915
>pesticide, irrigation, and fencing
No one needs that.
The rest are investments.

>>10604050
If you want to eat ketogenic then:

Main source of macros and total calories

Myprotein Whey concentrate
Myprotein Soy Isolate
Eggs
Soy groats
Cabbage
Carrots
Onion
Ground Flaxseed
Canola Oil
Creamy cheese

Balancing macros and micros

Non-iodized salt (because multivitamin and food has enough iodine)
Potassium chloride (for potassium)
Fiber supps: psyllium, oat fiber, Fibrex (sugar beet fiber) (to get about 40g 50/50 insoluble and soluble fiber)
Flaxseed oil (to get 1:1 omega-3 and omega-6 ratio)
Fish oil (to get 2000mg EPA at least)
Multivitamin
Vitamin K2 MK-7
Vitamin K1 100ug (on low calorie days)
Vitamin D
Zinc+Magnesium+Copper

Plus

Creatine monohydrate
Xylitol gum
Melatonin

I alternate every other day between 3400kcal (180g protein, 40g carbs, 280g fat) and 1000kcal (180g protein, 20g carbs and 40g fat). High calories on gym days and low on between days. My average calories result in weight loss since my goal at the moment is getting ripped.

>>10603915
>Seeds
Literally negligible expense
>irrigation equipment
A hose and sperinkler which will be a small expense lasting many years if cared for properly
>pesticides
No broad spectrums should ever be used. Insecticidal soaps can be homemade with dish soap, vegetable oil and water but are only necessary in rare circumstances. Diatemaceous eart is dirt cheap. BTK concentrate is inexpensive for the quantity produced from a small jar
>water
Don't know about that as my water is free from my well
>fertilizer
Chemical fertilizers are entirely unnecessary. Compost vegetable waste, find a cattle farmer or horse farmer who'll be happy for you to scrape all you want from his stalls. Plant clover and vetch in resting areas to rebuild soil and dig in to rot.
>tools
One time expense. All that's required is a shovel, rake and hoe. Most people with yards have those already
>fencing
Depends on the area whether it's necessary
>storage
Someone has a yard but no garage or carport?

>>10604171
>how to eat healthy
>"keto" + 3 supplements
Are you fucking kidding me... lol

>>10604196
My bad, 13 supplements. Also, no whole sources of protein and some of the least nutritionally dense vegetables there are.

>>10603503
>>10603586
>>10603625
>he doesn't recognize the potato meat

>>10604186
I like to recommend that people with a garden also keep chickens, if possible. It's a great synergistic combo. The chickens help control bugs by simply eating them. No poison needed. Their poo is excellent fertilizer. And they can be useful for replacing a lot of labor as well. Need to prep an area for planting? Fence it in and move the chickens in there. Their digging and scratching will till the soil. They eat bugs and weed seeds leaving everything ready for planting. Need to spread out a big pile of compost, mulch, or manure? Same thing. Just leave a pile--the chickens will spread it out while they dig through it looking for bugs. Plus you get to eat the eggs, and also the meat once the hens stop laying.

I know that you're baiting, OP, but I have to ask where you live where you can get four boxes for just over a buck. Where I live (Canada) a box of KD is on sale if you can get it for $1 (even factoring in the exchange rate this is still far more expensive than the proposed $0.3125).

>>10603466
not all great cooking has to be smothered in cheese, pink boy

>>10604210
Agree we just got some hens this year and built them a portable coup we can move around to different garden spots. Excellent suggestion.

>>10604196
The point isn't to eat maximally healthy but adequately. The average diet is far from adequate, including most people here. Like with everything, you get smaller and smaller gains with ever-increasing costs to get those gains. You could eat healthier but it would only be slightly better while costing multiple times more. Supplements are necessary because some things are way too expensive to get from whole foods, like EPA and vitamin K2. There is a sweet point of efficiency somewhere under 10$ per day.

> least nutritionally dense vegetables
Not taking into account nutrition per cost. Kale is not worth the 10x cost compared to cabbage and carrots.

>>10604202
>no whole sources of protein
Eggs, cheese and soy groats? Not sure if you mean whole as in whole foods or complete proteins.

>>10604171
that's a much bigger response than I expected.
couple of questions.

What about palmitic and stearic acid?
Why not tallow or lard as fat source?

From some sources I've read, the human body can use ~5mg iodine per day long term.
The US RDA and even their upper limit aren't that trustworthy.

I don't think ALA (from flaxseed) counts towards the w3:w6 ratio in the way fish oils like EPA, DPA, and DHA do.

Why vit K1 if you already take K2?

this wasn't me btw >>10604196

>>10603466
youre supposed to grow some of the healthy foods at home,then it balances out

>>10603466
Cooking healthy pays off later when you manage to avoid the 3 stents they didn't have to place in your heart because you clogged your arteries for the past 20 years with macaroni and crap.

>>10604365
wasn't the whole clogged arteries thing debunked?

>photo in the op is just a sauteed onion, some potato, and 1/8th of a green pepper
why don't americans know how to shop? this is like a dollar's worth of food

>>10603691
americans are stupid and don't know how to do math so they think one onion for 1.49 is cheaper than a bag of 20 onions for 3.61

>>10604474
no

>>10603466
Because BAD GOY

BAD

BAD!

>>10604301
>What about palmitic and stearic acid?
There's saturated fats coming from eggs, cheese and - I forgot to list - coconut oil. I try to aim to get an equal amount of saturated and polyunsaturated fats with the largest portion being monounsaturated. This ends up being something like 25% SF, 25% PUFA, 50% MUFA on most days.
>Why not tallow or lard as fat source?
8x more expensive than canola oil. Making it by rendering it myself is the cheapest source I have and it's still costs that much.

>The US RDA and even their upper limit aren't that trustworthy.
Yea, that's probably so. I may be being over-safe. But the uncertainty in the upper limits means also means that it's unknown how much is safe. So not going overboard in how far beyond your assumed needs you go would be wise.

>I don't think ALA (from flaxseed) counts towards the w3:w6 ratio in the way fish oils like EPA, DPA, and DHA do.
Well I thought there is an effect to controlling the linoleic acid (LA) and ALA ratio. As I understand LA can be to turned to arachidonic acid which somewhat promotes inflammation and this is part of the reason a higher w6/w3 ratio is more inflammatory. The enzymes that do this conversion also convert ALA to EPA and DHA. Getting more ALA in relation to LA would then result in less arachidonic acid. But then I found this and now I don't know again:
https://academic.oup.com/ajcn/article/84/1/44/4633063

>Why vit K1 if you already take K2?
Because K1 does different things than K2. There's a conversion from K1 to K2 MK4 but my current understanding is that it's a similar situation to ALA conversion to EPA and DHA in that the conversion is really small time. And there seems to be benefit to getting more K2.

>>10604171
>>10604301
>>10604607
This is why you don't get nutritional advice from 4chan.

>>10604565

>one onion for 1.49

Are you pretending to be retarded? Serious question

>>10604607
Where did you get the idea to aim for 1:1:2 SF:PUFA:MUFA?
My reasoning at the moment is that animal fat (e.g. tallow) contains ~1:1 SF:MUFA with few PUFA.

The problem with the US RDA and TUL is that even the limits that are "known" aren't really known. It's also not so that taking in less is always safer.

>https://academic.oup.com/ajcn/article/84/1/44/4633063
Interesting, thanks.
Also, aside from all the possible mechanisms with which (A)LA can influence health, it makes sense to me that if the prehistoric human had very little access to foods contain LA, it probably isn't a good idea to eat much of it.

What does vit K1 do that K2 doesn't?
From what I've read K2, especially MK7, is great for bones, teeth, and lowering serum calcium.

>>10604723
>Where did you get the idea to aim for 1:1:2 SF:PUFA:MUFA?

Because I'm not convinced by the saturated fat enthusiasts nor by the idea that they are bad so I go for some kind of middle-path in between.

>What does vit K1 do that K2 doesn't?
I think the K2 does more things with calcium, bones and arteries than K1. Both seem to be necessary. A found one comprehensive source on this:
http://vitamink2.org/k2-pedia/

>>10604814
But what's the basis for the 1:1:2 fat ratio?
E.g. for me the basis for my reasoning is what animal fat contains and that prehistoric people have eaten that for a long time.
So you can you tell me more concretely what your rationale is?

>>10604171
>>10604607
>hurr durr flaxseed is unnatural but SOY ISOLATE? PALEO MAN JUMPED ON THAT SHIT LOOOOOOOOL

Note only one scientific source. They never post a paucity of sources because they know they can't make a good argument using the whole literature, they have to cherry pick.

>>10605300
Wait, who said that flaxseed is unnatural and soy isolate isn't?