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!

Confetti Salad with Hold Your Horses Dressing

Without realizing it, I made a purple cabbage salad yesterday, which I realized would be a perfect addition to my previous posting for International Women’s Day, which was yesterday, October 8th.  The color purple seems to be associated with this special day, so I am posting it today instead of later this month.

It is definitely a “Cooking by the Strings of Your Apron” Recipe,”  since I had been trying to use up the huge cabbage I bought rather than trying to come up with a recipe. So there are only approximate amounts. (I will be posting an article called Courage in the Kitchen, later this month, using the green apron as a signal that this is a cooking by the strings of your apron recipe.)

This photo shows the salad before I added the dressing, which would have covered the veggies, so I took the picture before tossing with dressing.

Utensils: Cutting board and knife, grater or food processor, pot (optional step), serving bowl
Prep Time: 15-20 minutes
Cooking Time: Possibly 5 minutes if cabbage is soaked
Category: Vegan, Gluten and Sugar-Free

Ingredients (Feel free to add or subtract to my ingredients)

1 cup shredded org. purple cabbage
thinly sliced org. leek or purple onion
small org. carrot, grated
thinly sliced org. fennel bulb
salt to taste
sunflower seeds
sprouts for garnish
Dressing of choice

Directions

  1. Grate or thinly slice red cabbage. (Optional step: Heat 2 cups water before starting on the cabbage and soak while prepping other items.)
  2. Prepare other veggies listed or those of your choice (ex. green cabbage, bell peppers, cooked or raw beets, celery, etc.)
  3. Top with dressing of choice.*
  4. Drain the cabbage well and place in a serving bowl. Add other veggies and sunseeds. Toss.
  5. Add dressing of choice. Toss well. Garnish with sprouts and serve.
  • I don’t like mayonnaise, so I use a mixture of tofu and horseradish, which I am calling Hold Your Horses Dressing, made with tofu.  It is a spinoff of Tzatziki, a Greek sauce made from yogurt, cucumbers, and spices. I wanted a dairy-free sauce or dip, so I substituted tofu, and I am going to blend the tofu with a pickle instead of a cucumber, since cukes are a summer food for me. And I am adding horseradish instead of black pepper, which is an irritant for my throat. I will not call it Tzatziki, since readers would expect yogurt and cukes, so I renamed it:

    HOLD YOUR HORSES DIP or DRESSING

    This is a photo of the dip. The dressing is pourable because it has a thinner consistency.

    Everything can be done in the blender or food processor and requires no cooking, so I am skipping my Utensils, Prep Time, Cooking Time, and Categories. It is vegan with no added salt or sugar unless you choose to use them. It is also gluten-free, but not soy free.

    Ingredients

    one container tofu (1/4 container in the refrigerated section)*
    one garlic clove, minced or small piece of minced shallot
    grated fresh horseradish to taste, about one tablespoon (no sugar added, if from a jar)
    deli mustard to taste, about 1 tsp. (optional)
    one small pickle (I use Bubbie’s natural pickles with no vinegar)
    sesame seeds for garnish
    water or veg. stock (Can also use the pickle juice for part of the liquid for a zestier dressing)

    Directions

    1. Cut tofu up into smaller pieces. Mince garlic or shallot. Grate horseradish, if fresh. Cut up pickle. Add mustard, if using. Place in blender.
    2. Start with about 1/4 cup water or stock and buzz until smooth. Add more liquid as needed.  (For a dip, use more tofu to thicken.)
    3. For dressing, place in a small pitcher for pouring.  For dip, place in a small serving bowl and sprinkle on sesame seeds. Refrigerate after use.* Regular tofu comes refrigerated in tubs as either firm or extra firm. Silken tofu comes in a box on the shelf and need not be refrigerated until after it is opened. Silken tofu is much softer and smoother and easier to blend, so would probably
      work best for the dressing, but either kind works. Because of these differences in texture, the liquid should be added a little at a time to obtain the consistency you wish.

 

 

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