Welcome to my Nutrient density nuggets!
One of my Personal goals for 2020 is to increase my nutrient density game. When I checked with you; my tribe – well, you wanted to come along for the ride. So, each week – usually on a Wednesday (Sydney time), you’ll catch me sharing a wee nugget of nutrient density information.
You’ll find them here, in my nutrient density nugget repository. (That sounds a bit rude! You get what I mean!)
Oh – the nuggets are in ‘most recent first’ order – just click on the image to go straight to the video!
CANNED TUNA
Canned tuna is a good source of essential nutrients, such as omega-3 fatty acids, high-quality protein, selenium and Vitamin D – but doing a little leg0work on which canned tuna you buy matters. I talk a bit about this…
Some of the ways to add a little tuna:
- Totally Terrific Tonnato (Italian for Tuna Sauce!)
- Add a little canned tuna to your EASIEST Vegetable Frittata in the World (AIP Reintroduction)
- Sub in canned tuna for the mackerel in these wee AMAZING Avocado and Mackerel Boats
ZUCCHINI (COURGETTE)
Did you know that raw zucchini is higher in vitamin C than cooked? Or, that when you cook zucchini it’s the vitamin A that is more beneficial?
Learn more about the zuke in this week’s NDN!
Some of the ways I love zucchini
PARSLEY
Parsley is rich in important nutrients like vitamins A, K, and C. And, while rosemary may be my favourite herb, parsley is the one I always have on hand – I use it almost every day.
Some of the ways I add parsley to my diet:
APPLE CIDER VINEGAR
Did you know that a daily dose of apple cider vinegar (ACV) may help both your gut health and your metabolic health? Yeppers – there’s more to ACV than you might imagine.
Some of the ways I add ACV to my diet:
- My No Frills ‘Go-To’ AIP-Friendly Salad Dressing
- SUPER Simple Carrot Salad
- As one of the acid components in raises like my Osso Buco AIP Style
CARROTS
Carrots! Great for your eyes, your skin, your hormones, your immune system, your heart… Eat more carrots! Eat them raw, eat them in a slaw, eat them as a flavour base, eat them roasted, eat them mashed.
Some of the ways I enjoy my carrots:
BRUSSELS SPROUTS
Brussels sprouts! The baby cabbages of the cruciferous veggie world. High in fibre, vitamin K and vitamin C. In my view, best eaten raw, roasted or shredded and sauteed…
Some of the ways I enjoy Brussels sprouts:
- CRUNCHY Kale and Shredded Brussels Sprouts Salad
- As part of a tray of Essentials Roasted Vegetables
- Added to my No Recipe Breakfast Hash
NUTS
Nuts are a highly nutritious choice if tolerated and successfully reintroduced but size matters! Not so much the size of your nuts, but the portion size.
I talk about that in today’s video.
Recipes referenced in the video:
- How to activate your nuts (includes a FREE download)
- Secret Squirrel Nutty Granola
- Zoe’s Choc-Orange ‘Jaffa’ Balls
PUMPKIN
Pumpkin is an incredibly healthy vegetable that’s rich in fibre, vitamins and minerals.
Did you know that most of the pumpkin that’s sold in the US is canned? The things you learn!
Here are a couple of my recipes referenced in the video:
LIVER
Did you know that, in general, organ meats are well over 10 times higher in nutrients than corresponding muscle meats? Even if this statistic was limited to only 10 times higher, that would be enough to encourage me to eat more organ meats.
- I have a seriously comprehensive round-up of great liver recipes for you: The GREAT AIP-Friendly Liver Recipe Round-Up
- And, since so many AIP liver pâté recipes seem to feature apple, I thought I’d give pear a whirl (and it was delish!): Chicken Liver Pâté with Pear and Sage
SARDINES
Today we’re talking SARDINES – those small oily fish that you KNOW are so good for you but probably you don’t eat enough… How do I know this? Because I don’t either!
Sardines are chock-full of important nutrients and this makes them something we should ALL be eating.
I’m going to experiment with:
- Subbing in sardines for mackerel in these Avocado and Mackerel Boats
- Adding a little sardine mash to my HERBALICIOUS Labneh for EXTRA nutrient density!
FENNEL
Fennel is exceptionally high in fiber and potassium and vitamin C and is known for its highly aromatic properties.
Along with simply roasting my fennel, here are some of the recipes I’m partial to:
BEETS/BEETROOT
Beets are SO damn good for us. They really, really are. But, if I struggle to eat my beets, I’m guessing I’m not alone. In today’s Nutrient Density Nugget I share my top 6 reasons why you need to eat your beets.
Here are some of the beet the numbers I’m partial to:
CAULIFLOWER
Cauliflower is a cruciferous vegetable that is naturally high in fiber and B-vitamins. It’s full of antioxidants and phytonutrients that can protect you against cancer.
Recipes referred to in this nugget include:
- Coconut Herbed Cauli’ Rice Salad
- Kale and Preserved Lemon ‘Couscous’ Cauliflower Rice
- Green and Gold Saffron ‘Rice’
- MIGHTY Oven-Roasted Cauliflower with Rosemary
- CRACKING Cauliflower Tortillas (AIP Reintro)
- WORLD FAMOUS Roasted Cauliflower Salad with Sultanas, Capers and Hazelnuts (AIP Reintro)
- HEARTY Cauliflower and Leek Soup with Crispy Bacon Bits
GARLIC
Garlic definitely punches above its weight! It’s part of the onion family and it’s REALLY good for you. Today I also introduce black garlic, too.
Recipes referred to in this nugget include:
ANCHOVIES
All about that superstar of the omega-3 world, the teeny-tiny anchovy. Are you a lover or a hater? Check out the post for ALL the reasons why you should be adding them (and some ways to hide them, too)
Recipes referred to in this nugget include:
BROCCOLI
Did you know that one cup of broccoli has as much vitamin C as an orange. You need the antioxidants provided in these ‘wee trees’ to protect your cells from damage and promote healing throughout your entire body.
Recipes referred to in this nugget include:
- You Beaut Broccolu Sauce
- MARVELLOUS Minted Zucchini and Broccoli Rice
- BUTYRACEOUS Braised Broccoli
- My JFC Soup Equation download – a recipe-free and yummy way to make the most of seasonal vegetables.
PEACHES
Peaches are a great source of Vitamin C and Voitamin A. They contain other goodies (like potassium), too. And they taste #bloodyfabulous.
Recipes referred to in this nugget include:
- Peachy-Keen Probiotic Peach Tea Popsicles
- Bodacious Baked Nectarines (easily substitute peaches!)
- Stewed Peaches (in THAT colonocopy prtep post)
OLIVES
Olives are a good source of a few micronutrients including vitamin E, iron, copper and calcium. And, they taste great!
Recipes referred to in this nugget include:
TURMERIC
Turmeric has seriously potent anti-inflammatory effects. It’s a great one to add to your nutrient density health toolbox.
Recipes referred to in this nugget include:
SEAWEED
Seaweed happens to be one of the most nutrient-dense plant foods on the planet.
Recipes referred to in this nugget include:
EGGS
if tolerated eggs are nutrient powerhouses…- These babies are stage 1 (yolks) & stage 2 (whites) AIP Reintro foods.
If you’re curious, my good mate, Eileen over at phoenixhelix.com has a great post on How to Separate Eggs.
LEAFY GREENS
Leafy greens are the rockstars of the vegetable world. They are SO good for you and can be eaten in so many different ways.
One of my favourite ways is in my lucky dip green sauce equation.
FERMENTED VEGETABLES
All about why you should be eating more fermented vegetables, why they are so good for you, and how I make mine.
(Spoiler alert: it’s ridiculously easy – here’s my basic HAUSKRAUT Formula!)
BLUEBERRIES
The magic of bluberries. Why you should buy organic, what makes them so good for you, and some of the specific health benefits of the yummy wee balls of goodness.
These VERY BERRY Jellies are a great-but-healthy sweet treat.