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!

Early Fall Salads with Pomegranate Seeds, Berries, Dragon Fruit, Mangoes, and Okra

Fall is my favorite season and also a time for me to shift to “fall foods” that I have not had during the summer, such as apples and pomegranates. But early fall is also still warm, so I have not given up on berries and mangoes. As for vegetable salads, your choices are almost endless this time of year, so be sure to use organically or responsibly grown produce. Feel free to substitute your favorite fruits and veggies if mine are not to your liking.

 

Colorful Fall Fruit Salad


I decided to use cocktail glasses and took them from above the glasses, but the angle is still funky!

Utensils: Strainer, cutting board & knife, bowl and serving dishes
Prep. Time: 15 minutes
Cooking Time: None
Categories: Gluten Free, Vegan, No added sugars

Ingredients (All organic)

1/2 red or white dragon fruit*, scooped out into small pieces+
1/4 mango, peeled and sliced
1/4 cup blueberries or blackberries, rinsed and drained
1/4 cup red pear or red apple, cut into small slices or chunks
unsweetened dried coconut
chopped walnuts
Pomegranate juice to moisten (or apple or pear juice)

Directions

1. Wash strain, cut or slice fruits into small pieces, except for berries (leave whole). Add a small amount of pomegranate juice.

2. Place in ramekins or small bowls or cocktail glasses. Garnish with coconut and/or chopped walnuts.

3. Serve at room temperature or place in ‘fridge until ready to serve.

+ I recently posted a recipe with dragon fruit. Just type dragon fruit into the Search Box on Home Page.

 

Triple Greens & Veggies

Utensils: Strainer, cutting board & knife, bowl and serving dishes
Prep. Time: 15 minutes
Cooking Time: None
Categories: Gluten Free, Vegan, No added sugars

Ingredients

Organic watercress, baby spinach, and red-tipped Romaine lettuce (= to about 2 cups), washed and dried
3-4 green or red okra*
Scallions, washed, roots and dark green stems removed, then sliced lengthwise or into small circles crosswise
Shredded carrot (off-white, orange or purple)
Sprouts
Dressing of your choice (I made a Hold-Your-Horses dressing from a previous posting because the tofu base gives me a source of protein. (Just type Hold Your Horses Dressing into the Search Box on the Home Page)
Optional additional items: slivered fennel, olives, walnuts

Directions

1. Place lettuces in a large bowl. If the cress still has roots, remove. If not using the salad right away, rip the lettuce leaves by hand rather than cut with a knife. (Doing the latter means the greens will turn brown around the cut edges sooner.)

2. Wash and slice okra crosswise, to expose the pinwheel pattern. Add to bowl.

3. Wash and shred the carrot and add to the bowl. Toss with your favorite dressing and serve immediately or place in ‘fridge for later use without dressing. Garnish with sprouts after tossing with dressing.

*Okra raw is very tasty, a little like cucumber. Since many people avoid okra because of it slimy texture when cooked, most of us don’t know that eaten raw, it is quite delicious! Here is some info on okra that might convince you to try it raw:

The amount of nutrients you find in a portion of okra makes it the kind of food you would want to include in your meal plans. For example, one cup contains 3.2 grams of fiber that is about an eighth of a person’s daily needs. Sufficient fiber content is essential for the effective working of the digestive system. This same serving of okra also delivers 82 mg of the calcium the body needs for good bone and teeth health. In addition, you find it also contains 1.9 gram of protein and just 32 calories. These are just a few examples of its high nutritional value. (Quoted Source: https://facty.com/search/?term=Benefits%20of%20Okra)

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