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Healing: I normally use gold-quality cheese or iridium-quality foraged items (very easy to acquire with the Botanist profession). There aren't really any foods that are particularly worth cooking for this purpose, imo. Life Elixirs might be worth considering if you have the mushroom cave on your farm.
Combat: I don't really use attack/defense buffs, as they don't seem to make all that much difference. Speed buffs, on the other hand, are very noticeable (and useful in pretty much any situation), so I prefer those. Pepper Poppers (Speed +1 and Farming +2) only require a hot pepper and cheese, and they can sometimes be purchased from the saloon as well. Crab Cakes (Speed and Defense +1) require more ingredients - crab, wheat flour, egg, and oil - but have the advantage of lasting over twice as long, so one of them will generally last all day, even in the Skull Cavern. The buffs from either of those will stack with coffee/espresso for a pretty impressive speed buff.
For Health/Energy i mostly agree with silentprotagonistsays. Gold Cheese is great if you have a barn. Gives you 101/225. with the Botanist profession iridium Cactus Fruits stand out for me giving you 87/195. And if you're far enough i love pineapples as healing crops. Gold ones heal you for 111/248 and if you can fertilize them to iridium you're looking at 161/358 for basically no effort.
As for combat buffs, yeah, they're kind of rare, i don't really know. I guess Eggplant Parmesan (you'll need enough hearts with Lewis though) with 1 Tomato and 1 Eggplant, giving you +3 Defense and +1 Mining sounds the most reasonable to me. Everything else needs ingredients that aren't easily acquired in big quantities in my opinion.
Fish stew is a +3 fish bonus that lasts all day and is cheaper to craft than lobster. Great for going after lava eels or octopi or the like. Seafoam pudding's +4 fishing can't be beat for going after legendaries, though.
I like cranapple juice for a bonus-free restorer, but sashimi, algae soup, and pale broth are hard to beat for sheer abundance and cost-effectiveness.