10 Nutrient-dense foods to add to your diet

We all want a way to elevate our way of eating for optimal energy and health. Did you know just by increasing nutrient-dense foods to your daily meals you can transform your health from the typical SAD (standard American diet) to one of vibrance and vitality?

Most Americans are overfed and undernourished

Most Americans are overfed and undernourished. Meaning we eat too much junk and not enough of the good stuff. Americans are consumed with fast food, ultra-processed foods – which are mostly man-made in and full of artificial ingredients. (Basically the stuff you find in the center of your grocery store, and the ingredients you cannot pronounce).

Eating a diverse diet rich in plants provides you with the necessary vitamins and minerals your body needs to survive and thrive. One of my favourite functional medicine doctors, Dr. Frank Lipman states, “dark leafy greens tend to be more nutritious, calorie for calorie than any other food”. Can you remember the last time you ate something green that came from nature? And no, green gummy bears do not count! If you answer is today, YAY!!!

You’ll notice a colour theme with all the veggies below! Think green as your superhero of veggies! Below you will find my personal favourite and top 10 nutrient dense foods to add to you diet.

Arugula

Known in the UK and NZ as rocket, this leafy green is higher in antioxidants than most green lettuces. Delicious alone, or combine with other salad greens. Use to top your favourite avo toast, pasta bowl, or in a buddha bowl. I once accidentally used Arugula in a smoothie in place of spinach and loved it.

Beet Greens

So highly nutritious! Stop chopping them off and throwing them away! Beet greens are incredible delicious and rich in Vitamin K, copper, manganese, iron and calcium. These dark leafy greens are incredible sautéed with a little salt, pepper and garlic. Use them in place of Kale or Spinach in your favourite recipe.

Bok Choy

An incredible liver detoxifier! Delicious sautéd with garlic and ginger, be sure to try my Sautéd Bok Choy recipe.  

Broccoli

And don’t forget broccoli sprouts! Both are packed full with antioxidants and glucosinolates. Delicious raw, baked, sautéed and in soup. I often make broccoli rice rather than using a grain or quinoa. Broccoli sprouts are delicious served as a garnish on any dish!

Brussel Sprouts

I must admit when I was a child I was not the biggest fan of brussel sprouts. As an adult I’ve found my love for them, baked till slightly crispy on the outside with a touch of salt and pepper. As a cruciferous veggie they offer an incredible source of cardiovascular benefits. Be sure to look for bright green and tightly compacted leaves, stay away from yellow or wilted leaves as that is a sign of aging.

Collard Greens

Full of vitamin C, and a great source of vitamin K! Delicious sautéed, and my favourite alternative to tortilla wraps or bread to make tacos or sandwiches.

Kale

Also known as the superfood of 2018! This delicious leafy green has more calcium in a single serving than cows milk. Delicious raw, sautéed, in smoothies, (try this and this or this green smoothie recipe) juiced or my personal fav; Kale chips!

Parsley

Parsley is a power herb, and one to include in your smoothies, juices and salads. The two most common types are French curly-leaf and Italian flat-leaf. Both are rich in antioxidants, support bone and eye health. It is known as one of the most powerful disease-fighting plants!

Spinach

Spinach is known for it high nutrient content. Delicious raw, in smoothies, soups, sautéed and juiced.

Watercress

If you haven’t yet tried watercress you simply must! It has a light peppery taste and is wonderful combined with other salad greens or as a garnish to your favourite dish. To store, fill a glass jar with water, place the stem ends of the herbs into the water. Loosely cover the jar and store at room temperature.

Be sure to let me know what your favourite green veggie is. I’d love you to pin it on Pinterest or share it on Facebook Post your creation on Instagram (tag me @achampagneyogi and #achampagneyogi) I’d love to see all your transitions.

Share our little secret with your friends and family. Healthy is sexy!  Be sure to subscribe to my monthly newsletter to receive health tips, recipes, motivation mantras and so much more direct to your inbox.

XO Amanda