Nutrient dense foods are foods that contain a high level of nutrients compared to the amount of calories they contain. For optimal health and longevity eating a nutrient dense diet is the most important thing you can do for yourself.
The above picture is what my son will be taking for lunch today.~top and center is a romaine salad with celery sticks, tomato and pumpkin seeds; container on the bottom has bean mash (recipe to follow), orange bell peppers, and Wasa multi-grain crackers.
This morning my son began his day with 32oz of Green Smoothie containing~
collard greens, celery, pomagrante seeds, blueberries, pineapple, banana, hemp seeds and water to blend
According to Dr. Joel Fuhrman's research these are the top ten Nutrient Dense foods to consume.The more of these you can put into your diet, raw or lightly cooked, the better your health should be. For a complete listing of the top 30 nutrient dense foods to consume check out this article from Whole Foods.
Top 10 Super Foods
- Collard, mustard & turnip greens – Nutrient Score: 1000
- Kale – Nutrient Score: 1000
- Watercress – Nutrient Score: 1000
- Bok Choy – Nutrient Score: 824
- Spinach – Nutrient Score: 739
- Brussels sprouts – Nutrient Score: 672
- Swiss chard – Nutrient Score: 670
- Arugula – Nutrient Score: 559
- Radish – Nutrient Score: 554
- Cabbage – Nutrient Score: 481
REMEMBER THAT GREENS ARE THE MOST IMPORTANT FOOD TO PUT INTO YOUR BODY!!!
2 cans of garbanzo beans (drained and rinsed)
1 can of great northern beans (drained and rinsed)
Vegenaise to moisten
Place first three ingredients in a food processor and blend until slightly chunky. Remove and place in bowl then add the rest of the ingredients and blend together.
4 celery stalks diced (or more)
1/2 c. of dried onion
1 small jar of organic sweet relish
1-2 T. dried dill weed
1-2 T. granulated dulse
Place in the refrigerator in an airtight container.
This is one of my family's favorite dishes. It is filling and nutritious. You can use it as a dip, spread it on crackers or bread or make a lettuce or collar roll up. Sometimes I just eat it with a spoon.
You can change up the herbs for a different flavor. Remove the dill weed and add cayenne or jalapeno, chili powder, cumin...just follow your taste buds and enjoy!
Last week I made Corn Salad and we could not eat all of it so instead of throwing it out I made raw corn chips. Your dehydrator can really save you loads of money by using it to re-create your leftovers.
Raw Corn Salad/Salsa
6 ears of corn~cleaned and shaved off the cob (you can also use organic frozen corn)
1/2 of a red onion corsely chopped
1/4-1/3 c. jalapeno's diced
splash of lemon juice
cilantro to taste
Mix and let marinate to allow the flavors to mingle
you could also add a dash of salt
other optional ingredients~diced red sweet peppers, diced celery or any other veggie you have on hand
you could leave out the jalapeno's and add the other veggies plus a bit of olive oil so that it is more like a salad rather than hot salsa
You might want to make a corn soup or chowder...
place it in the Vita-Mix and add water, salt, garlic, jalapeno, avocado, a little lime juice and blend
Be creatvive and Enjoy!
When I was ready to make my chips
I placed the leftover corn salad in my Vita-Mix and added water and about 1/2 c. of ground Golden flaxseed, next I spread them onto a teflex sheet and scored them into chips shapes
Dehydrate for until they are able to peel from the teflex sheet
Peel and flip over onto mesh screen and dry until crisp.
*If you use salt be sure to sprinkle it lightly on the wet mixture so that it will stick...for a healthier salt free version sprinkle with a salt-free herb blend or cayenne.
You can use your chips for dipping or eat them with Vegan chili.
Check out this article on fighting cancer with flaxseeds!
Remember to spend time with the people you love, smile and really listen to what they have to say!