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Nutrient Density Nuggets

Nutrient Density Nuggets are my weekly video share about ingredients that are good for you. A wee nugget of nutrient density information.
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!


NDN 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:


NDN Zucchini

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


NDN 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:


Nutrient Density Nugget - ACV

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:


NDN 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:


NDN Bruseels 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:


NDN 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:


Nutrient Density Nugget - 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:


Nutrient Density Nugget - 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.


Nutrient Density Nugget - 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:



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:


NDN - Beets

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:


Nutrient Density Nugget Caukiflower

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:


Nutrient Density Nugget_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:


Nutrient Density Nugget

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:


NDN 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:


Nutrient Density Nugget 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:


Nutrient Density Nugget_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:


Nutrient Density Nugget - 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:


NDN Seaweed

Seaweed happens to be one of the most nutrient-dense plant foods on the planet.

Recipes referred to in this nugget include:


Nutrient Density Nugger

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 has a great post on How to Separate Eggs.


NDN 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.


NDN Fermented Vegatables

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!)


NDN 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.