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May 28th, 2025

Blog, Food & Health, Nutrition

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Objective Science and Why the “Egg Scare” Was Scrambled from the Start

Eggs are no longer considered bad food but instead are valued as nutritionally beneficial food.

By Bruce Tretter with contributions from Chappy

For decades, eggs were wrongly vilified as bad food. Now? They’ve been vindicated, and even lauded, for their incredibly rich nutritional benefits. And that incredible and correct turnaround is largely due to brave scientists like Scottish physician and author, Dr. Malcolm Kendrick, a staunch “show me the evidence” opponent of the “heat-diet hypothesis” that held that dietary fat and cholesterol both raised blood cholesterol and the risk of heart disease.

And I Bought the Program

For years, I believed the heart-diet line and resisted eggs like a disease. That changed suddenly after I read Dr. Kendrick’s The Clot Thickens and then started to see public health experts change their tune – all based on objective science. As a young, active almost 67-year old, to say that Dr. Kendrick’s insight didn’t just enlighten me—it rewired how I think about food and health.

What Went Wrong

Most of the fear about eggs began with in the 1970’s during a debate about the cause of high rates of heart disease, particularly among US men at the time. Two sides faced off: one, with objective science on its side, argued that excessive carbohydrate/sugar intake was causing both arterial scaring and excessive fat production in the liver, and the other side arguing the above mentioned heart-diet hypothesis – funded largely by the sugar industry.

There was also a compounding political wrinkle. The Nixon administration was trying to drive down food prices as part of an effort to improve re-election odds.

The result: fat was out, sugar was in – and heart disease rates shot through the roof.

The Turnaround

Recent research and systematic reviews, founded on evidence-based objective science, now supported by the likes of the American Heart Association and Harvard’s School of Public Health, have found no significant link between moderate egg consumption and heart disease in healthy individuals. In fact, eggs can support heart, brain, eye, and muscle health.

Eggs Are Nutritional Powerhouses

High-quality protein: essential for muscle repair and immune function
Choline: vital for brain development and memory
Lutein & Zeaxanthin: antioxidants that support eye health and help prevent macular degeneration
Vitamin D: bone strength and immune system support

Why This Matters

It’s not just about eggs. It’s about trusting evidence over old fears. It’s about helping people learn to cook, eat well, and live confidently in their kitchens again. For millions who are food insecure or afraid to cook, this truth can be transformative.

Next up: Scrambled Eggs Made Easy

May 17th, 2025

Anti-Inflammatory Foods, Anti-inflammatory Recipes, Blog, How To & Tips, Special Recipes

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Nutty Cilantro Pesto Picture Book Directions

Here’s an example of how to take pesto from simple-to-exciting by adding ground ginger and turmeric, jalapeño pepper and mixed nuts. And though the picture book directions do show how to make this nutty cilantro pesto with a food processor, you can certainly use the recently posted hand-chopped basil pesto and hand-chopped cilantro pesto directions to make this nutty cilantro pesto by hand.

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Here are the ingredients needed to make nutty cilantro pesto: 1 Big Bunch Fresh Cilantro, 1/2 – 3/4 Garlic Bulb, 1/2 Teaspoon of Salt, 1 Teaspoon Ground Turmeric, 1 Teaspoon Ground Ginger, Crunch of Black Pepper, Olive Oil, 2 Cups of Your Favorite Nuts, 1 Jalapeño Pepper, Shot of Apple Cider Vinegar and Shot of Balsamic Vinegar.

Ingredients needed to make nutty cilantro pesto with link to full picture book recipe

Ha! I just noticed I did not include cheese.

No Cheese equals Fail equation with link to picture book nutty cilantro pesto recipe.

As the equation above shows, “no cheese” is completely out of character. And, though the nutty cilantro pesto I shot and enjoyed shown above tasted just fine, I’ll chalk up the “no cheese” as an error. If you’re a cheese fan, please add any favorite grated or shredded cheese.

Here is the equipment you need: Food Processor with an “S”-Shaped Processor Knife Blade, Water Basin, Cutting Board, Strainer or Colander, Large Sharp (Chef’s) Knife, Spatula, Measuring Cup, Teaspoon.

Equipment needed to make nutty cilantro pesto with link to full picture book recipe

Click this link or any picture on this page for complete step-by-step nutty cilantro pesto picture book directions, and have fun using it with pasta, rice, grains, on sandwiches, salads – imagination is your only limit!

Sample recipe pages with link to nutty cilantro pesto picture book directions.

May 14th, 2025

Anti-Inflammatory Foods, Anti-inflammatory Recipes, Blog, Condiments, Special Recipes

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Hand-Chopped Cilantro Pesto Picture Directions

Sample recipe page with step-by-step pictures with link to hand-chopped cilantro pesto picture book directions

Last post showed how to make hand-chopped basil pesto, which is a great way to make pesto if you don’t have or don’t like to clean a food processor – and I fit squarely in that second category. I have to say, having put together the hand-chopped basil pesto directions and now this zesty twist on that recipe that just substitutes fresh cilantro for basil, I’m an even bigger fan of the hand-chopped method both because it avoids the need to have or to clean a food processor and because of its more robust, nutty texture. And just like basil pesto, cilantro pesto goes great on pasta, rice, grains, sandwiches, fresh or cooked vegetables, or with meat, chicken or fish. Imagination is your only limit!

Here are ingredients needed to make hand-chopped cilantro pesto: 1 Bunch Fresh Cilantro, 4-5 Garlic Cloves (even though I used packaged peeled garlic cloves, as shown below, the picture book directions also show how to prepare and chop garlic from a fresh garlic bulb), Handful of Your Favorite Nuts, 1/2 Teaspoon of Salt, Crunch of Black Pepper, Grated Parmesan (or other) Cheese, Olive Oil, Apple Cider (or any) Vinegar.

Ingredients needed to make hand-chopped cilantro pesto with link to hand-chopped cilantro pesto picture book directions

Here’s what you need for equipment: Water Basin, Cutting Board, Strainer or Colander, Large Sharp (Chef’s) Knife, Bowl, Large Spoon.

Equipment needed to make hand-chopped cilantro pesto with link to hand-chopped cilantro pesto picture book directions

Click this link or any picture on this page for complete picture book directions – and enjoy!

Sample Hand-Chopped Cilantro Picture pages with link to full picture book recipe.

Next post: nutty cilantro pesto made with a few added ingredients

May 2nd, 2025

Anti-Inflammatory Foods, Anti-inflammatory Recipes, Blog, How To & Tips, Special Recipes

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Hand-Chopped Basil Pesto Picture Book Directions

Banner shot of hand-chopped basil pesto with link to picture book hand-chopped basil pesto recipe

I promised in my last post that showed how to make fresh basil pesto using a food processor that I’d put together picture book directions showing how to hand-chop basil pesto if you don’t have – or don’t like cleaning – a food processor and, boy, I hopped on it with a “let’s get it done right now” right after taking a good hop on the bike.

Ha! Hunched over a bit because I use the tip of my nose to fire my cellphone camera when I shoot recipe action shots.

I have to say, having made hand-chopped basil pesto for the first time this week, I’m a big fan. I love the coarser texture and chewy, nutty, soft crunch and, of course, fresh full-on flavor – and freedom of not having to clean food processor parts. Here’s how I used it right away for a post-ride lunch: with chickpeas, tomatoes, mixed Italian cheeses and sun-dried tomatoes.

Chickpeas, tomatoes, mixed Italian cheeses and freshly made hand-chopped basil pesto with a link to hand-chopped basil pesto picture book directions.

Here are the needed ingredients: 1 Bunch Fresh Basil, 4-5 Garlic Cloves, Handful of Your Favorite Nuts (I used no-salt walnuts), 1/2 Teaspoon of Salt, Crunch of Black Pepper, Grated Parmesan Cheese, Olive Oil, Shot of Balsamic Vinegar (optional but adds a punch of flavor)

Ingredients needed to make hand-chopped basil pesto with link to picture book hand-chopped basil pesto directions

Here’s what you need for equipment: Water Basin, Cutting Board, Strainer or Colander, Large Sharp (Chef’s) Knife, Bowl, Large Spoon

Equipment needed to make hand-chopped basil pesto with link to hand-chopped basil pesto picture book directions

Click this link or any picture on this page for complete step-by-step hand-chopped basil pesto picture book directions.

Sample 3 pages and link to hand-chopped basil pesto picture book directions

April 26th, 2025

Anti-Inflammatory Foods, Anti-inflammatory Recipes, Blog, Special Recipes

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Homemade Fresh Basil Pesto – All in Pictures

Title shot of fresh basil pesto recipe, sample shots of putting the recipe together and link to the full basil picture book recipe.

I introduced pesto in my last post as in ingredient for Warm Overnight Oats with Chickpeas, Pesto and Cheese. That post elicited a request from a friend to repost the Basil Pesto picture book recipe I put together 10 years ago that you can jump to immediately by clicking any picture on this page.

One big heads up/warning right off the bat: you’ll need a food processor to make fresh pesto like the processor shown below in the equipment picture or any other model or brand. If you don’t have one, try to borrow one from a friend or family – and even offer to share the pesto you make with them. If, however, you can’t access a food processor, please bear with me. I’ll shoot and post a hand-chopped basil pesto recipe next.

In the meantime, for those of you with a food processor good to go, here are the ingredients you need to make fresh basil pesto: 1 Bunch Fresh Basil, 1 Garlic Bulb, Grated Parmesan Cheese, 1/2 Teaspoon of Salt, Crunch of Black Pepper, Olive Oil, Handful of Your Favorite Nuts (I usually use either a lightly salted version of roasted almonds, no salt walnuts, or lightly salted mixed nuts instead of pine nuts usually called for to make pesto for both flavor and because pine nuts can be hard to find), Shot of Balsamic Vinegar (optional but adds a punch of flavor).

Ingredients needed to make fresh basil pesto with link to full picture book recipe.

Here’s a shot of the equipment you’ll need. The wide bladed chef’s knife below is just used to smash the garlic skins open to make peeling the garlic easy.

Equipment needed to make fresh basil pesto with a link to the full basil pesto picture book recipe

Another big heads up: definitely give the fresh basil a good hand scrubbing rinse as shown in the photos below to make sure to wash out any sandy soil that might stick to the basil leaves, which otherwise makes enjoying fresh fully-flavorful pesto a lot crunchier than it needs to be and less enjoyable.

Giving fresh basil leaves a good hand scrubbing rinse in cold tap water to wash out sandy soil that can cling to fresh basil leaves

Again, click this link or any picture on this page for complete fresh basil pesto step-by-step picture book directions.

Images of sample basil pesto picture book recipe with a link to that picture book recipe

Next post: hand-chopped fresh basil pesto.

April 22nd, 2025

Anti-Inflammatory Foods, Anti-inflammatory Recipes, Beans, Blog, Cereal, Cycling Food, Fitness Food, Grains, How To & Tips, Microwave, One Bowl Meals, Running Food

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Warm Overnight Oats with Chickpeas, Pesto and Cheese Picture Directions

Overnight oats with chickpeas, basil pesto and cheese banner with link to picture book recipe

Last post showed how to make a sweet overnight oats recipe: overnight oats with grapes, yogurt, jam & kefir. This post puts a savory twist on those same overnight oats – all very easily and fantastically flavorfully.

Here are the ingredients needed to make overnight oats with chickpeas, pesto & cheese, though I did add a couple ingredients after first shooting the dish as noted below.

Overnight oats with chickpeas, basil pesto and cheese ingredients with link to picture book recipe

I’m what a I call a “peripatetic eater”, or someone who bounces from table to kitchen just a bit during a meal. And you know the deal here: FLAVOR RULES! So, though I liked this dish with just the ingredients above and as shown below,…

Overnight oats with chickpeas, basil pesto, cheese and hot sauce with link to picture book recipe

…I liked it even better – and made it look more photogenic – by just adding chopped jalapeños and sun-dried tomatoes…

Chopped jalapeños and sun-dried tomatoes to add to overnight oats with chickpeas, basil pesto and cheese banner with link to picture book recipe

…to make this.

As I say in the recipe and often here, a recipe is only a guide. The real fun is trying different ingredients to make the flavor of a finished dish all your own both regarding flavor and any dietary restrictions you might have.

Click this link or any picture on this page for a full step-by-step picture book recipe.

Overnight oats with chickpeas, basil pesto and cheese recipe pages with link to the full picture book recipe

April 2nd, 2025

Anti-Inflammatory Foods, Anti-inflammatory Recipes, Blog, Breakfast, Cereal, Cycling Food, Grains, Hiking Food, Nutrition, Running Food

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Overnight Oats with Grapes, Yogurt, Jam and Kefir Picture Directions

Summary of how to make overnight oats with grapes, yogurt, jam and kefir with a link to picture book directions.

As I mention in the first tip that you can almost see in the above banner, “overnight soaking” really means soaking oats for at least 12 hours – 24 hours is best – to make the most of both oat nutrient and fiber benefits. And this very quick, easy and fully flavorful overnight oats with grapes, yogurt, jam and kefir recipe is a great way to boost those benefits.

Here’s all you need for ingredients: overnight soaked oats, grapes (or any fruit), yogurt, your favorite jam, kefir (optional, but a great source of probiotics) and raisins (or any dried fruit).

Ingredients needed to make overnight oats with grapes, yogurt, jam and kefir with link to picture book recipe.

As always, what you see above are only suggested ingredients – and they taste great together. But, the real key to making the most of this recipe, and any recipe, is making it all your own by adding or substituting ingredients to suit your taste and/or support any dietary restrictions you might have.

Click any picture on this page or this link for a full picture book recipe.

3 sample recipe pages with a link to the full overnight oats with grapes, yogurt, jam and kefir picture book recipe

March 25th, 2025

Anti-Inflammatory Foods, Anti-inflammatory Recipes, Blog, Breakfast, Cereal, Food & Health, Grains, How To & Tips, Nutrition

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Overnight Water-Soaked Oats Picture Directions

Picture book directions show how to water-soak oats to maximize nutrient content use in either sweet or savory dishes.

There’s no such thing as a particular “superfood”, or one food that will work miracles on your body to make you feel stronger, become healthier and prevent disease all on its own.

The real “open secret” is enjoying a varied diet rich in whole foods – whole foods are key – and oats, with their highly nutritious, gluten-free and fiber-rich properties plus their equally versatile use, which corresponds beautifully with my often-used “imagination is your only limit” line, are a great food to make part of your quality-of-life enriching eating habits.

For more information about the nutritional value of oats, which includes digestive support, heart health benefits, blood sugar moderation and weight loss/maintenance properties, and more, click this link to Healthline’s “9 Health Benefits of Eating Oats and Oatmeal”.

When it comes to simplicity, convenience and maximizing both nutritional and digestive advantages, water-soaking oats for at least 12 hours is the best and easiest way to enjoy rolled oats and open them up for use in either sweet or savory dishes like what you see below: oats with grapes, nut butter, yogurt and jam (left) and oats with chickpeas, ricotta cheese, tomato and avocado (right).

Examples of water-soaked oats meals: oats with fresh fruit, yogurt and raisins and oats with chickpeas, ricotta cheese, tomatoes and avocado

For easy-to-follow step-by-step overnight water-soaked oats picture directions, click this link or any picture on this page.

Next up: Easy-to-make overnight water-soaked oats with fresh fruit, nut butter, yogurt & jam

March 18th, 2025

Blog, Empowerment, How To & Tips

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Only You Have the Power to Empower You!

Bringing self-empowerment to life is entirely your own superpower

No one, no matter what they say – even with best intentions, can empower you. Only you can empower you. The reason: empowerment doesn’t come from without or outside you. Empowerment comes from within. Yes, you can get help to learn the skills you need. But that help itself won’t empower you. You then have to internalize what you learn and make those learned skills a living part of you – and that is nothing like what you see in the magically blissful and freeing but cliched, unrealistic images below.

Empowerment comes from within and is not a magical blissful feel good moment

No. Real empowerment starts with awareness that will probably be uncomfortable to acknowledge. That’s exactly how it has been for me on many fronts, including cooking – and that’s normal. That awareness means knowing, really knowing and feeling inside you completely, that you want to empower yourself in a specific manner, like develop the self-confidence to stand up for yourself, overcome a particular fear, manage emotions better, forgive others, forgive yourself, or, right here, adopt life-promoting eating habits and feel confidently comfortable in the kitchen making meals that support those quality-of-life enriching habits.

Awareness is step one, and it’s an empowering first step in itself because it requires you to admit, with strength, your want and need to change.

The next step is finding trusted, verified guidance that really can help you learn and adopt the skills you need. That guidance can come in the form of a friend, a mentor, a course, a book – or a resource like this site when it comes to empowering yourself in the kitchen. Just bear in mind, and this is most important, that taking on trusted guidance can only provide you with the skills you need to empower yourself. The rest: learning, adopting and internalizing those skills so that you can apply them in real life circumstances, is up to you exactly as well-recognized spiritual and secular leaders and teachers have said completely correctly forever, “I can show you the path, but you have to do the work”.

Don’t let that four-letter “work” word stop you. The work is entirely achievable and noble, and you have the no-kidding power to do it, especially if, just as it is necessary when building any foundation, you take it one doable step at a time.

When it comes to empowering yourself to make and enjoy quality-of-life enriching foods, I look forward to helping you develop the skills you need, all step-by-step and in pictures – and, most of all, having fun doing it!

Any questions or suggestions, just pop me a note at bruce@gotta-eat.com.

Best always,

March 8th, 2025

Blog, Breakfast, Dessert, Empowerment, Fruit, Fruit Toppings, How To & Tips

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Warm Apple Fruit Topping From Simple to Exciting Picture Book Directions

Warm simple to exciting apple fruit topping with link to picture book recipe directions

As mentioned in the first “Tip” you might be able to see in the banner shot above, “simple to exciting” is all about improvising on a base or foundational recipe to make it your own by adding or changing ingredients so that what you end up with suits your taste and/or your dietary needs?

If you’ve already checked out the base – and fully flavorful – warm apple fruit topping I posted last time, you’ll see that all I did to add flavor in the “simple to exciting” recipe was add blueberries and raisins.

Adding blueberries and raisins to apple fruit topping warming on the stove with link to picture book recipe

As always, those two additions are only suggestions. You can replace them – or add to them – however you like to make the recipe your own. The purpose of putting together and posting this “simple to exciting” recipe is to show directly how improvising works. And, really, aside from suggesting other ingredients to spark your imagination, the most important guidance in the base recipe and the “simple to exciting” recipe is the order in which to add ingredients to the pan, which, for the most part, is also no absolute golden rule. Yes, though it is better regarding texture to add firmer fruits, like apples, to the pan first before adding softer fruits, like berries, because softer fruits take less time to cook than firmer fruits, you certainly won’t ruin the recipe if you accidentally add one firmness of fruit before the other.

That said, please click this link or any picture on this page for the full warm apple fruit topping from simple to exciting picture book recipe – and have fun! Regarding fun,…