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!

Portobello Mushroom with Spaghetti Squash

I was at my daughter and daughter-in-law’s the other day, sharing a meal. Of course, they are doing Paleo and I am working towards Veganism, so the main things in common are the vegetables and our conversation!

This dish is not a real recipe because I thought of it as we were cooking. I had a large portobello mushroom and broccoli, which my daughter baked and she also made some spaghetti squash in her Instapot. So here is a true “Cooking-by-the-Strings-of-Your-Apron” dish!

 

Here are the Simple Ingredients:

One large portabella mushroom, wiped with a wet paper towel and stem removed
3 or 4 stalks of broccoli
Spaghetti squash
Salt or herbs
Oil in a spray container

Basic Directions:

  1. Bake or cook squash (cut in half) in an Instapot until tender. Baking takes about 45 minutes-one hour, while the Instapot takes less than 10 minutes, once the heat builds to the correct temp.
  2. When cooled slightly, remove seeds from squash and use a fork to make “spaghetti.”
  3. While the spaghetti squash is cooking and then cooling slightly, wash mushroom and place on a lightly spray-oiled pan. Add washed and cut broccoli and spray the mushroom and broccoli with a little more oil and bake at about 350 degrees until broccoli is crunchy-tender and mushroom is well heated.
  4. Assemble the dish with the baked mushroom on the bottom, spaghetti squash piled on top, and broccoli around the edges of the dish. Add some salt or herbs of your choice and enjoy!

This was my meal with salad so I ate all of it, but it could probably serve two, especially if you add more squash threads. I made it the next night and added my Pestacado (avocado blended with basil and some veg. stock plus salt). Here’s the link for Pestacado: https://www.menupause.info/pestacado-a-twist-on-pesto/

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