So what makes a nutrient-dense food? These foods are your least processed foods, meaning they are in their most natural state. Think of your fruits and vegetables heading to you straight from the farm. Yes, a prominent example of lower calorie foods, yet high in vitamins, minerals, and antioxidants. But we can take them one more step. Pairing our produce with other types of foods will help unlock all of the nutrients within the food combination, increasing the nutritional value of your combination even further. Nutrient balance can provide optimal nutritional value. Cooking your meals at home, even in this heat, has been associated with nutrition resilience, which is defined as healthier diets at a lower cost. Think of it as if your free perk is just for making healthy choices.
Here are some other tasty combinations to help you get the biggest bang for your buck, with the least amount of calories and yet a mighty amount of nutrients:
- 🍅Tomato, turkey, and spinach = a trio of B vitamins, which help build red blood cells and protect against heart disease
- 🌱Pesto — a crowd favorite:). The combination of olive oil, basil, and pine nut creates a heart-healthy serving of monounsaturated and polyunsaturated fats. Use some spinach in your pesto; these healthy fats will increase your absorption of the beta-carotene from the spinach. A great way to create pasta salad!
- 🍜Pasta and beans — speaking of pasta, whole grain or whole wheat pasta served with beans delivers more fiber, protein, iron, and calcium than just going with pasta as the only carb. Toss in some broccoli for the addition of calcium, vitamin A, vitamin K, and some fresh Parmesan cheese.
- 🥬Greens and greatness — We know greens have loads of nutrients, but adding an olive oil- based dressing will improve the absorption even further. Top your salad or greens with sunflower seeds for vitamin E. Vitamin E helps protect our cells from oxidative stress. Say what? Oxidative stress is an imbalance between free radicals and antioxidants in your body. When balanced, free radicals help to fight off pathogens in your body. When imbalanced, these dudes can do some serious damage inside your body.
- 🍷And likely a favorite combination, adding red wine to your nutrient-dense meal may further boost the antioxidant effects of vitamin E. While your body is digesting food, the nutrients in the wine (polyphenols) help minimize the damage that oxidation can do or even eliminate. Cheers!
How can I stay calm and nutrient-dense at the same time? I thought you would never ask 😊. Turning on the oven is likely not your desired choice for staying relaxed, yet turning on the grill is not always a go-to on a hot summer day. You can create a delicious and satisfying meal without sweatin’ it out over your stovetop or grill. These recipes can be used as a marinade or salad dressing, a side dish, or a main entrée, whether you pick up a pre-made protein or go fresh to keep things as cool as cucumber 🥒.
This zingy vinaigrette is a tasty, simple, versatile marinade or dressing—the “secret ingredient” you can add to just about anything. Use it as a marinade for chicken, fish, or tofu, a dressing on your salad, your summer pasta salad, or a couple of tablespoons in your homemade summer hummus (see next recipe!).
INGREDIENTS
2 small shallots, peeled and chopped
1 ½ cups fresh basil leaves, loosely packed
1/4 cup extra virgin olive oil
3/4 cup vegetable broth, low sodium
½ cup red wine vinegar
1 ½ Tablespoon honey
1–2 Tablespoons of Dijon mustard
freshly ground pepper and salt to taste
PREPARATION
Combine the shallots through the Dijon mustard in a blender. Puree until smooth. Taste and add freshly ground pepper and salt to taste. Makes just under 2 cups. Use about 1 cup to marinate about 4 servings of protein.
The heat can sometimes be stifling, so creating those no-heat-needed meals is key for staying cool when you feel like a sweaty betty :). This hummus is a satisfying blend of quality tahini paste (Soom, my favorite brand, which I have previously mentioned), chickpeas, of course, and a couple of tablespoons of the Summer Vinaigrette above, for a spectacular sizzle. Serve with fresh veggies and whole-grain pita or crackers, or spread on your favorite wrap, add lots of veggies, and lunch or dinner is served.
INGREDIENTS
3 15-ounce cans of chickpeas, drained and rinsed (or prepared fresh)
3 cloves garlic, peeled and sliced into quarters
1/4 cup freshly squeezed lemon juice
1 cup premium tahini paste
2 teaspoons ground cumin
3/4 cup ice-cold water
2 Tablespoons Summer Vinaigrette
1/2 teaspoon sea salt
1/2 teaspoon freshly ground pepper
Optional toppings: extra virgin olive oil, paprika, fresh parsley
PREPARATION
Combine chickpeas, garlic, lemon juice, tahini paste, and cumin in a blender or food processor and pulse to a dense purée. Remove the lid and scrape the sides down a bit. Replace the lid and remove the middle cap. Turn the blender or food processor to medium, slowly add the ice water, and blend until smooth. Add the Summer Vinaigrette and continue to blend. Taste and add salt and pepper for the desired flavor. Place in a serving bowl or save in a closed container in the refrigerator for up to 1 week. Suggest topping with extra virgin olive oil, paprika, and fresh parsley when serving as a dip.
This fresh and tangy marinade can be used for shrimp, chicken, fish, and tofu, as a dressing for your favorite salad combination, or as a sauce for lean red meat on the barbecue. If using it as a marinade, be sure to save extra to drizzle on top! It is a quick way to add some sweet, sour, and spicy to your summer meals.
½ cup fresh cilantro leaves
½ cup nonfat Greek yogurt, plain
4 limes, squeezed to make about 1/3 cup of fresh lime juice
1 Tablespoon olive oil
2–3 cloves of garlic, peeled
1/4 teaspoon kosher salt
1/2 teaspoon freshly ground pepper
1/4 teaspoon hot pepper sauce
Place cilantro leaves through hot pepper sauce in a blender. Blend until smooth. Makes about 1 1/2 cups.
It is hard not to complete a blog about staying cool and ensuring you get the nutrients your body needs without a nutritious, hydrating cocktail🍸. A lighter take on the traditional piña colada. This could easily be made without alcohol as well. A tasty and fun way to end a meal or to sip and enjoy while watching the sunset.
1 1/2 ounces rum
2 ounces light coconut milk
1 Tablespoon lemon juice
1/4 cup pineapple chunks, frozen
2–3 Tablespoons vanilla frozen yogurt
Place the rum and frozen yogurt in a blender. Blend until smooth. Pour into a cocktail glass and garnish with a fresh pineapple slice. Makes 1 serving.
| ~Daniel H. Pink ~The Power of Regret~How looking backward moves us forward |
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