
How To April Fool Yourself Into Having A Nutrient-Dense Diet!
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These nutrient-dense foods pack such a punch you only need a bit added to your meal…
- “Have 5 servings of fruit per day”—popular wisdom in the West
- “Have 7 servings of fruit per day!”—generally held as the norm in Japan
- “Have these 12 things that are mostly fruit & veg & nuts each day”—Dr. Greger’s Daily Dozen
- “Does the pickle that comes with a burger count?”—an indication of how much many people struggle.
For what it’s worth: pickles are a good source of some minerals (and some healthy gut bacteria too), but are generally too high in sodium to be healthy for most people beyond in the most modest moderation.
But! It can be a lot easier, and without sitting down to a salad buffet every day!
Here are some sneaky tips:
(call it our nod to April Fool’s Day, because tricking yourself into eating more healthily is a top-tier prank)
Beyond soups and smoothies
Soups and smoothies are great, because we can take a lot of nutrients that way without actually oing much eating. And if we’ve a want or need to hide something, blending it does a fine job. However, we’re confident you already know how to make soups and smoothies. So…
Sauces are another excellent place to put nutrients—and as a bonus, homemade sauces will mean skipping on the store-bought sauces whose ingredients all-too-often look something like “sugar, water, spirit vinegar, glucose-fructose syrup, modified maize starch, maltodextrin, salt…”
Top things to use as a main base ingredient in sauces:
- Tomato purée—so much lycopene, and great vitamins too! Modest flavour, but obviously only sensible for what you intend to be a tomato-based sauce. Use it to make anything from marinara sauce to ketchup, sweet-and-sour to smoky barbecue.
- Lentils/beans—if unsure, red lentils or haricot beans have a very mild taste, and edamame beans are almost not-there, flavor-wise. But cooked and blended smooth, these are high-protein, iron-rich, flavonoid-heavy, and a good source of fiber too. Can be used as the base of so many savory creamy sauces!
- Corn—that yellow color? It’s all the lutein. Home-made creamed corn goes great as a dipping sauce! Added spices optional.
Vegetables that punch above their weight
Sometimes, you might not want to eat much veg, but a small edible side-dish could be appealing, or even a generous garnish. In those cases, if you choose wisely, you can have a lot of nutrients in a tiny portion. Here are some that have an absurd nutrient-to-size ratio:
Cacao nibs—one for the dessert-lovers here, but can also garnish a frothy coffee, your morning overnight oats, or if we’re honest, can also just be snacked on! And they keep for ages. Botanically technically a fruit, but we’re going to throw it in here. As for health qualities? Where to begin…
They:
- are full of antioxidants and fight inflammation
- boost immune health
- help control blood sugar levels
- improve vascular function and heart health
- and even fight cancer, which is a many-headed beast, but for example:
…which is starting to look like a pattern, isn’t it? It’s good against cancer.
Brussels sprouts—if your knee-jerk reaction here wasn’t one of great appeal, then consider: these are delicious if done right.
Buy them fresh, not frozen (nothing nutritionally wrong with frozen if you like them—we’re just doing the extra-level tastiness here). Wash them and peel them, then cut twice from the top to almost-the-bottom, to quarter them in a way that they still stay in one piece. Rub them (or if you’re going easier on the fats, spray them) with a little olive oil, a tiny touch of lemon juice, and sprinkle a little cracked black pepper. Sautée them. We know people will advise roasting, which is also great, but try the sautée approach, and thank us later.
Four sprouts is already a sufficient daily serving of cruciferous vegetables, and provides so many health benefits, with not just a stack of vitamins and minerals, but also have anti-cancer properties, are great for your heart in multiple ways, and reduce inflammation too. They’re literally one of the healthiest foods out there and you only need a tiny portion to benefit.
Kale—Don’t like the taste/texture? That’s OK, read on… No surprises here, but it’s crammed with vitamins and minerals.
- If you don’t care for the bitter taste, cooking it (such as by steaming it) takes that away.
- If you don’t care for the texture, baking it with a little sprayed-on olive oil changes that completely (and is how “kale chips” are made).
- If you don’t care for either? Do the “kale chips” thing mentioned above, but do it on a lower heat for longer—dry it out, basically. Then either blend it in a food processor, or by hand with a pestle and mortar (it turns to powder very easily, so this won’t be hard work), and you now have a very nutrient-dense powder that tastes of very little. While fries are not a health food, an example here is that you can literally dust fries with it and they won’t taste any different but you got a bunch of vitamins and minerals added from a whole food source.
- If going for the above approach, do it in batch and make yourself a jar of it to keep handy with your seasonings collection!
Bell peppers—Working hard to justify their high prices in the grocery store, these are very high in vitamins, especially rich in carotenoids, including lutein, and as a bonus, they’re also full of antioxidants. So, slice some and throw them at whatever else you’re cooking, and you’ve added a lot of nutrients for negligible effort.
Garlic—once you’ve done the paperwork, garlic not only makes bland meals delicious, but is also a treasure trove of micronutrients. It has a stack of vitamins and minerals, and also contains allicin. If you’ve not heard of that one, it’s the compound in garlic that is so good for blood pressure and heart health. See for example:
- Lipid-lowering effects of time-released garlic
- Garlic extract lowers blood pressure in patients with hypertension
- Garlic extract reduces blood pressure in hypertensives
If an apple a day keeps the doctor away, just imagine what a bulb of garlic can do (come on, we can’t be the only ones who measure garlic by the bulb instead of by the clove, right?)!
But in seriousness: measure garlic with your heart—have lots or a little, per your preference. The whole point here is that even a little of these superfoods can make a huge difference to your health!
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Shrimp vs Caviar – Which is Healthier?
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Our Verdict
When comparing shrimp to caviar, we picked the caviar.
Why?
Both of these seafoods share a common history (also shared with lobster, by the way) of “nutrient-dense peasant-food that got gentrified and now it’s more expensive despite being easier to source”. But, cost and social quirks aside, what are their strengths and weaknesses?
In terms of macros, both are high in protein, but caviar is much higher in fat. You may be wondering: are the fats healthy? And the answer is that it’s a fairly even mix between monounsaturated (healthy), polyunsaturated (healthy), and saturated (unhealthy). The fact that caviar is generally enjoyed in very small portions is its saving grace here, but quantity for quantity, shrimp is the natural winner on macros.
…unless we take into account the omega-3 and omega-6 balance, in which case, it’s worthy of note that caviar has more omega-3 (which most people could do with consuming more of) while shrimp has more omega-6 (which most people could do with consuming less of).
When it comes to vitamins, caviar has more of vitamins A, B1, B2, B5, B6, B9, B12, D, K, and choline; nor are the margins small in most cases, being multiples (or sometimes, tens of multiples) higher. Shrimp, meanwhile, boasts only more vitamin B3.
In the category of minerals, caviar leads with more calcium, iron, magnesium, manganese, phosphorus, potassium, and selenium, while shrimp has more copper and zinc.
All in all, while shrimp has its benefits for being lower in fat (and thus also, for those whom that may interest, lower in calories), caviar wins the day by virtue of its overwhelming nutritional density.
Want to learn more?
You might like to read:
What Omega-3 Fatty Acids Really Do For Us
Take care!
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Jamaican Coconut Rice
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This is a great dish that can be enjoyed hot or cold, as a main or as a side. It has carbs, proteins, healthy fats, fiber, as well as an array of healthy phytochemicals. Not to mention, a great taste!
You will need
- 1 cup wholegrain basmati rice (it may also be called “brown basmati rice“; this is the same) (traditional recipe calls for pudding rice, but we’re going with the healthier option here)
- 2 cans (each 12 z / 400g) coconut milk
- 2 cups (or 2 cans, of which the drained weight is comparable to a cup each) cooked black beans. If you cook them yourself, this is better, as you will be able to cook them more al dente than you can get from a can, and this firmness is desirable. But canned is fine if that’s what’s available.
- 1 large red onion, finely chopped
- ½ cup low-sodium vegetable stock (ideally you made this yourself from vegetable offcuts you saved in the freezer for this purpose, but failing that, low-sodium stock cubes can be bought at any large supermarket)
- 2 serrano chilis, finely chopped
- 1 Scotch bonnet chili, without doing anything to it
- 1 tbsp black pepper, coarse ground
- 1 tbsp chia seeds
- 1 tbsp coconut oil
- Garnish: parsley, chopped
Note: we have erred on the side of low-heat when it comes to the chilis. If you know that you and (if applicable) everyone else eating would enjoy more heat, add more heat. If not, let extra heat be added at the table via your hot sauce of choice. Sounds heretical, but it ensures everyone gets the right amount! It’s easy to add heat than to take it out, after all.
However: if you do end up with too much heat in this or any other dish, adding acid will usually help to neutralize that. In the case of this dish, we’d recommend lime juice as a complementary flavor.
Method
(we suggest you read everything at least once before doing anything)
1) In a big sauté pan, add the coconut oil, melt it if not already melted, and add the chopped onion and the chopped chilis, at a temperature sufficient to sizzle. Keep them all moving. Once the coconut oil is absorbed into the onion (this will happen before the onion is fully cooked), add the vegetable stock, followed by the coconut milk; mix it all gently to create a smooth consistency.
2) Add the rice, chia seeds, and black pepper; mix it all gently but thoroughly; turn the temperature to a simmer, and add the Scotch bonnet chili, without cutting it at all.
3) Cover and keep on low for about 20–30 minutes until the rice is looking done. Check on it periodically to make sure it’s not running out of liquid, but resist the urge to stir it; it shouldn’t be burning but paradoxically, once you start stirring you can’t stop or it will definitely burn.
4) Take out the Scotch bonnet chili, and discard*. Add the black beans.
*its job was to add flavor without adding the high-level heat of that particular chili. If you’re a regular heat-fiend, feel free to experiment with using sliced Scotch bonnet chilis instead of serrano chilis; just be aware that there’s a big difference in heat. Only do this if you really like heat. Using it the way we described in the main recipe is what’s traditional in the Caribbean, by the way.
5) Now you can (and in fact must) stir, to mix in the black beans and bring them back to temperature within the dish. Be aware that once you start stirring, you need to keep stirring until you’re ready to take it off the heat.
6) Serve, adding the parsley garnish.
(this example went light on the beans; our recipe includes more for a heartier dish)
Enjoy!
Want to learn more?
For those interested in some of the science of what we have going on today:
- Should You Go Light Or Heavy On Carbs?
- Our Top 5 Spices: How Much Is Enough For Benefits?
- Why You’re Probably Not Getting Enough Fiber (And How To Fix It)
- Burn! How To Boost Your Metabolism
- Capsaicin For Weight Loss And Against Inflammation
Take care!
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Parsley vs Spinach – Which is Healthier?
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Our Verdict
When comparing parsley to spinach, we picked the parsley.
Why?
First of all, writer’s anecdote: today’s choice brought to you by a real decision here in my household! You see, a certain dish I sometimes prepare (it’s just a wrap-based dish, nothing fancy) requires a greenery component, and historically I’ve used kale or spinach. Of those two, I prefer kale while my son, who lives (and dines) with me, prefers spinach. However, we both like parsley equally, so I’m going to use that today. But I was curious about how it performed nutritionally, hence today’s comparison!
Ok, now for the stats…
In terms of macros, the only difference is that parsley has more fiber and carbs, for an approximately equal glycemic index, so we’ll go with the one with the highest total fiber, which is parsley.
In the category of vitamins, parsley has more of vitamins B3, B5, B7, B9, C, and K, while spinach has more of vitamins A, B2, B6, E, and choline. So, a marginal 6:5 win for parsley (and in the margins of difference are also in parsley’s favor, for example parsley has 13x the vitamin C, and 2x or 3x the other vitamins it won with, while spinach boasts 2x for some vitamins, and only 1.2x or 1.5x the others).
When it comes to minerals, parsley has more iron, phosphorus, potassium, and zinc, while spinach has more copper, magnesium, manganese, and selenium. So, a 4:4 tie on these.
In terms of phytochemicals, parsley has a much higher polyphenol content (that’s good) while spinach has a much higher oxalate content (that’s neutral for most people, but bad if you have certain kidney problems). So, another win for parsley.
Adding up the sections makes a clear overall win for parsley, but by all means enjoy either or both, unless you are avoiding oxalates, in which case, the oxalates in spinach can be reduced by cooking, but honestly, for most dishes you might as well just pick a different greens option (like parsley, or collard greens if you want something closer to the culinary experience of eating spinach).
Want to learn more?
You might like:
Invigorating Sabzi Khordan ← another great way to enjoy parsley as main ingredient rather than just a seasoning
Enjoy!
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Peanuts vs Pistachios – Which is Healthier?
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Our Verdict
When comparing peanuts to pistachios, we picked the peanuts.
Why?
The choice might be surprising; after all, peanuts are usually the cheapest and most readily available nuts, popularly associated with calories and not much else. However! This one was super-close, and peanuts won very marginally, as you’ll see.
In terms of macros, peanuts have slightly more protein and fats, while pistachios have slightly more fiber and nearly 2x the carbs. What we all as individuals might prioritize more there is subjective, but this could arguably be considered a tie. About the fiber and carbs: peanuts have the lower glycemic index, but not by much. And about those fats: yes, they are healthy, and the fat breakdown for each is almost identical: peanuts have 53% monounsaturated, 34% polyunsaturated, and 14% saturated, while pistachios have 53% monounsaturated, 33% polyunsaturated, and 14% saturated, while. Yes, that adds up to 101% in the case of peanuts, but that’s what happens with rounding things to integers. However, the point is clear: both of these nuts have almost identical fats.
In the category of vitamins, peanuts have more of vitamins B3, B5, B9, E, and choline, while pistachios have more of vitamins A, B1, B2, B6, and C. So, a 5:5 tie on vitamins.
When it comes to minerals, peanuts have more iron, magnesium, manganese, selenium, and zinc, while pistachios have more calcium, copper, phosphorus, and potassium, So, a marginal victory for peanuts (and yes, the margins of difference were similarly small in each case).
Adding up the tie, the other tie, and the marginal victory for peanuts, means a marginal victory for peanuts in total.
A quick note in closing though: this was comparing raw unsalted nuts in both cases, so do take that into account when buying nuts, and at the very least, skip the salted, unless you are deficient in sodium. Or if you’re using them for cooking, then buying salted nuts because they’re usually cheaper is fine; just soak and rinse them to remove the salt.
Want to learn more?
You might like:
Why You Should Diversify Your Nuts
Enjoy!
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The Power of Self-Care – by Dr. Sunil Kumar
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First, what this book is mostly not about: bubble baths and scented candles. We say “mostly”, because stress management is an important aspect given worthy treatment in this book, but there is more emphasis on evidence-based interventions and thus Dr. Kumar is readier to prescribe nature walks and meditation, than product-based pampering sessions.
As is made clear in the subtitle “Transforming Heart Health with Lifestyle Medicine”, the focus is on heart health throughout, but as 10almonds readers know, “what’s good for your heart is good for your brain” is a truism that indeed holds true here too.
Dr. Kumar also gives nutritional tweaks to optimize heart health, and includes a selection of heart-healthy recipes, too. And exercise? Yes, customizable exercise plans, even. And a plan for getting sleep into order if perchance it has got a bit out of hand (most people get less sleep than necessary for maintenance of good health), and he even delves into “social prescribing”, that is to say, making sure that one’s social connectedness does not get neglected—without letting it, conversely, take over too much of one’s life (done badly, social connectedness can be a big source of unmanaged stress).
Perhaps the most value of this book comes from its 10-week self-care plan (again, with a focus on heart health), basically taking the reader by the hand for long enough that, after those 10 weeks, habits should be quite well-ingrained.
A strong idea throughout is that the things we take up should be sustainable, because well, a heart is for life, not just for a weekend retreat.
Bottom line: if you’d like to improve your heart health in a way that feels like self-care rather than an undue amount of work, then this is the book for you.
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Okra vs Asparagus – Which is Healthier?
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Our Verdict
When comparing okra to asparagus, we picked the okra.
Why?
Both are great! But…
In terms of macros, okra has more fiber and carbs, making it the more nutrient dense option, for a similar glycemic index.
In the category of vitamins, okra has more of vitamins B1, B3, B6, B9, and C, while asparagus has more of vitamins B2, B5, E, K, and choline, making for a 5:5 tie, with similar margins of difference too. Thus, definitely a tie on vitamins.
When it comes to minerals, okra has more calcium, magnesium, manganese, phosphorus, potassium, and zinc, while asparagus has more copper, iron, and selenium. An easy 6:3 win for okra.
Both of these on-the-cusp-of-being-pungent vegetables have beneficial antioxidant polyphenols (especially various forms of quercetin), but okra has more.
Adding up the sections makes for an overall win for okra, but by all means enjoy either both; diversity is good!
Want to learn more?
You might like to read:
Enjoy Bitter/Astringent/Pungent Foods For Your Heart & Brain
Enjoy!
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