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!

Green on Green: A Dish for St. Patrick’s Day (Plus Purim Cookies Replay)

St. Patrick’s Day is a day to celebrate the Irish and since it is also National Nutrition Month, I have a dish that reflects both these topics. And because this is an apron strings recipe, you can choose whatever veggies you like and are in season, so your dish may not look the same as mine. I used kale, but I also plan to use arugula, especially baby arugula, which is “sweeter” tasting than kale. Since I already did roasted veggie recipes, I am reproducing the ingredients from the one I did with root veggies with the addition of steamed or sautéed greens.

Celebrate St. Patrick’s Da & National Nutrition Month together!

Green on Green

(A Cooking by the Strings of Your Apron Recipe)

Utensils: Cutting board, bowl, roasting pan
Prep. Time: 15-20 min.
Cooking Time: 30-40 min.

Ingredients

4 cups scrubbed, peeled, and cut veggies that can include:

1-2 carrots cut into circles or at an angle into ovals
1 small turnip cut into crescents
1 onion or leek, sliced about ½” thick
one sweet potato cut into ½” slices
1 parsnip, sliced into 1/2 “circles
1-2 garlic cloves or 1 shallot, sliced
2-3 Tbl. olive oil
salt & pepper to taste and/or your own herbal blend, such as oregano/thyme/rosemary or Za’atar or other herbs of your choice

Cut veggies from left to right: parsnip, sweet potato, turnip, beet, carrot, onion/shallot, garlic, ginger

Directions for Roasted Veggies

1. Preheat oven to 400 degrees F.
2. Cut veggies into similar sizes and thicknesses as much as possible so all of them are tender at the same time when roasted.
3. Place cut veggies in a large bowl and toss with 2 T. olive oil and spices.
4. Spread out in a roasting pan or cookie sheet. (You can brush a little oil on the pan if you wish.)
5. Bake until veggies are fork-tender and crispy. The time will depend on the thickness of your veggies or how crisp you like them, so check after 25 minutes and every 5 minutes thereafter, tossing them to bake all over.

Directions for Greens

If you use kale, wash well and remove the hard stems. team or cook in very little water with garlic and ginger (option). When tender, drain and place on platter with roasted veggies.

If you use baby arugula, you only need to cook them very briefly, or even blanch them (pour boiling water over them and let them sit for a couple of minutes before draining.) Place on platter after draining and top with roasted veggies.

In the warmer weather, consider lettuce or uncooked arugula so you have a raw & cooked salad instead of a main dish. Can also be served cold the next day.

If you are new to Cooking by the Strings of Your Apron, this means that you use whatever veggies and spices you choose or have on hand, which also means each time the veggies might different, especially when you are in a different season. Ex. Summer I would use zucchini and yellow squashes, bell peppers, scallions, etc. not root veggies.

 

PURIM Hamenstaschen
Note: This year Purim falls on St. Pat’s Day.

PURIM Cookies are called Hamentaschen (shaped like a triangle)   after the villain Hamen (wore a 3-cornered hat resembling a triangle) who planned to kill all the Jews in the area but was foiled by a Jewess, Queen Esther. (This is also Women’s History Month, so Queen Esther is my role model for this month. My Hebrew name is also Esther.)  Since I no longer bake with wheat, I am re-posting the links from when I did use wheat.

Photo from the Internet from Bing Stock Photos

To see the recipes for Hamentaschen, put the word into the Search Box on my Home Page.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

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