Nina Planck

“What is true of meat is true of all fat-and-protein pairs: they go together. Consider, for example, two near-perfect foods: eggs and milk. Both foods are a complete nutritional package, designed for a growing organism's exclusive nutrition, and must contain everything the body needs to assimilate the nutrients they contain. Thus the fats in the egg yolk aid digestion of the protein in the white, and lecithin in the yolk aids metabolism of its cholesterol. The butterfat in milk facilitates protein digestion, and saturated fat in particular is required to absorb the calcium. Calcium, in turn, requires vitamins A and D to be properly assimilated, and they are found only in the butterfat. Finally, vitamin A is required for production of bile salts that enable the body to digest protein. Without the butterfat, then, you don't get the best of the protein, fat-soluble vitamins, or calcium from milk. That's why I don't eat, and cannot recommend, egg white omelets and skim milk. They are low-quality, incomplete foods.”
― Nina Planck, Real Food: What to Eat and Why

“Have a salad at every meal. Once you adopt this habit, lunch or dinner without a raw vegetable seems incomplete. If you tire of lettuce, there are lots of leaves: watercress, radicchio, endive, escarole, dandelion, purslane. Try salads of shaved fennel and orange slices or lightly cooked vegetables, as in celeriac remoulade. At the farm, we have a plate of sliced tomatoes at every summer meal.”
― Nina Planck, Real Food: What to Eat and Why