Review: NATURE’S 25 DENSE TOP NUTRIENT-DENSE FOODS by Brian Vaszily

I am closing March’s National Nutrition Month with this ebook, a perfect “boost” on your path to good nutrition!

Brian Vaszily is the founder of The Art of Anti-Aging and host of NOW IT’S PERSONAL: The Ultimate Healthy Aging and Longevity Summit, and a health researcher and bestselling author who others have called a “leading voice” in the natural health world for over 20 years. His ebook (above) is endorsed by Dr. Joel Furman, M.D., and New York Times Bestselling author.

What I like about this book is its simplicity. Each of the 25 foods, from AVOCADO to DARK CHOCOLATE (The list is not alphabetical.) has a brief but helpful profile of its nutrients with wonderful photos of the foods featured. Here is one example, #8 on his list, quoted directly from this e-book:

8 Sauerkraut (Fermented Cabbage)*

“Fermented foods like sauerkraut are considered to be an outstanding source of probiotics and they’re also incredibly nutrient dense – just seek out the traditionally fermented type, and avoid the typical canned stuff, as it’s been pasteurized which means that most of the healthy bacteria have been killed off. At just 27 calories a cup, it’s loaded with vitamin B6, vitamin K, folate, thiamin, and riboflavin. It also provides a third of the body’s needs for vitamin C and is rich in minerals like magnesium, potassium and iron.

Fermenting cabbage to make sauerkraut increases the nutritional benefits while also making it more digestible and providing important probiotics that help create a better balance of gut bacteria. Some experts say that may be the key of keys to a longer, healthier life. And in the early 1900s, sauerkraut was actually created as a way to treat stomach-related illnesses in addition to preserving foods during times of famine.

Consuming sauerkraut may even affect the risk of developing some types of cancers. One study out of the University of New Mexico, as reported by the Seattle Times, found that it could reduce the risk of breast cancer in women by as much as 74 percent. The publication notes that hundreds of Polish women and Polish-born U.S. immigrants who were observed and consumed four or more servings of sauerkraut and cabbage each week during adolescence were 74 percent less likely to develop breast cancer as compared to those who ate 1.5 or less servings a week.11”

The list contains mostly foods that I am familiar with, but also a few I have never heard of or tasted: Cama Cama, Moringa and Maqui Berries, but if they were to show up where I shop, I would try them.

The ebook is about 30 pages long and is a good beginner’s guide to eating nutrition-dense foods. Here’s is what Vaszily writes about this term:

“By now you’ve likely heard the term “superfood.” Although there is no scientifically based definition, a food is generally elevated to that status when it offers a high level of nutrients that are particularly beneficial to your health and overall well-being, often linked to the prevention of disease.”

If you want to start somewhere to improve your diet, I suggest this short but information-dense book by Vaszily. He also includes information about his free summit online: NOW, IT’S PERSONAL: The Ultimate Healthy Aging & Longevity Summit.  I suggest you Google his name or the name of the book, and lots of information will be available to you, depending on your own interests or needs.

As for me, I plan to feature many of the foods on his list in future recipes or re-post recipes that already incorporate foods  on his list.

In sum, this is a great guide to boost your nutrition and learn about nutrient-dense foods. If you Google the title, the book will come up and you can read it online or download it. FREE!

Thanx to Brian Vaszily

*Sauerkraut Sidedish by ellensue

Using Bubbie’s (naturally fermented) Sauerkraut (no sugar or vinegar), I mixed about one cup of drained sauerkraut with one small grated carrot and about 1/4 grated red beet. Place in a small bow, top with sprouts (also highly nutrtious)  and enjoy!

P.S. Each year the Environmental Working Group posts its Dirty Dozen and Clean Fifteen list. Go to www.ewg.org to get the list, print it out and put it with your shopping bags!

D.I.Y. Cinco de Mayo

Today is May 5th, Cinco de Mayo in Spanish.  If you go to the SEARCH box on my Home Page and type in Cinco de Mayo, you will come up with several postings, which I don’t wish to repeat, so I thought I would do a little Cooking with the Strings of Your Apron idea and give you options to make your own tortilla/taco/ wrap.

First, choose an organic grain free or corn wrap. I like the SIETA brand of grain free wraps, either almond (supposedly no bee-killing pesticides from their supplier, which I will double check) or Cassava (pictures) or an organic corn flour. If you choose (whole) wheat, make sure it is organic.

Next, choose your ingredients. They do not need to be what I chose, but I am posting the photo and list for you to consider and then add or subtract items of your choosing. For example, traditional tortillas and tacos are made with rice but I decided to use organic, sprouted quinoa because I forgot to put up the rice before I started assembling my ingredients, and quinoa takes only about 15 minutes. The tri-colors also makes the dish visually attractive. I also used a fresh, chopped organic salsa with multiple ingredients from Mom’s Organic, rather than a jar of salsa that is mostly tomatoes.

Below are my choice of ingredients:

 

On the cutting board are scallions, (non-dairy) cheese slivers, wraps and Castle-Vetrano ripe green olives. (My favorite!)

Next from left to right: yellow bowl of sprouts, orange bowl of artichoke hearts, organic salsa (middle bowl), black beans* and quinoa (Organic and Sprouted) in the two bowls below the olives. *I have tried to sprout black beans with little success, so I do use organic canned beans or organic boxed beans.

The last two larger bowls are mashed organic avocado (with a little lemon juice to prevent oxidation) and organic lettuce.  I assembled the ingredients onto the warmed tortilla wrap like this:

1. First, I spread some mashed avocado on the wrap.

2. Then I placed a leaf of lettuce.

3. Next I added some cooked black beans and quinoa, topping the tortilla with sprouts and scallions. (I placed the olives and artichoke hearts on the side.

4. Then I folded my concoction and enjoyed eating it, with some beans and quinoa falling out of the tortilla because I piled on too much!

(Feel free to add salt, pepper and/or cayenne to your taste. I decided not to use the non-dairy cheese slices and just munched on these.)

Here’s a photo of my lunch, with the (unwrapped) tortilla on the upper left.

 

 

 

 

 

I also cooked an artichoke (upper right), pulling off the leaves and dipping them in the leftover, mashed avocado, and I combined the quinoa with the black beans (lower right hand foto) for another dose of Cinco de Mayo tomorrow.

Happy, healthy eating for this May holiday!

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