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Super Foods and the ANDI score

§ February 17th, 2010 § Filed under Nutrition § Tagged food § No Comments

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What’s the nutrient density of your food? Get the ANDI score

As described in his book, Eat for Health, Dr. Joel Fuhrman explains that the Aggregate Nutrient Density Index (ANDI) assigns a score to a variety of foods based on how many nutrients they deliver to your body in each calorie consumed. Each of the food scores is out of a possible 1,000 based on the nutrients per calorie equation (H=N/C). Since nutritional labels don’t give you the information necessary to understand exactly what you are eating, these rankings do the equation for you and give you a sense of what foods yield the highest outcome. Fuhrman believes that getting the most nutrients in the fewest calories possible is the recipe for disease prevention and reversal and for permanent weight loss.

ANDI Scale – Aggregate Nutrient Density Index

*Dr.Fuhrman’s  Nutrient
Top 30 Super Foods Score 

1. Collard, mustard, & turnip greens 1000
2. Kale 1000
3. Watercress 1000
4. Bok choy 824
5. Spinach 739
6. Brussels sprouts 672
7. Swiss chard 670
8. Arugula 559
9. Radish 554
10. Cabbage 481
11. Bean sprouts 444
12. Red peppers 420
13. Romaine lettuce 389
14. Broccoli 376
15. Carrot juice 344
16. Tomatoes & tomato products 190-300
17. Cauliflower 295
18. Strawberries 212
19. Pomegranate juice 193
20. Blackberries 178
21. Plums 157
22. Raspberries 145
23. Blueberries 130
24. Papaya 118
25. Brazil nuts 116
26. Oranges 109
27. Tofu 86
28. Beans (all varieties) 55-70
29. Seeds: flaxseed, sunflower, sesame 45
30. Walnuts 29

Green Leafy Salad

§ February 17th, 2010 § Filed under Recipe § Tagged food § No Comments

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Trying to figure out how to get kale into your diet. Kale is one of the BEST super foods you can eat and everyone should be eating kale for it’s nutritional and disease fighting properties. Try this recipe for a great and tastey option.

3 bunches kale, soaked/rinsed/chopped
3 t. minced garlic
2 t. ground ginger
2 T. toasted sesame oil
3 T. sesame seeds
4 T. roasted red pepper (buy in glass jar)
1/2 C. toasted slivered almonds

Heat oil on low temperature, add garlic and ginger and stir fry.
Add sesame seeds and peppers on medium heat, stir constantly
Add 1/2 C. water and keep stirring.
Add kale, stir together, steam for 2 minutes. Try to keep leaves bright green.

Almond-Honey Power Bar

§ February 3rd, 2010 § Filed under Recipe § Tagged food § No Comments

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1 C. Old fashioned rolled oats
1/4 C. slivered almonds
1/4 c. sunflower seeds
1 T. flaxseed, preferably golden
1 T. Sesame seeds
1 C. unsweetened whole-grain puffed cereal
1/3 c. currants
1/3 c. chopped dried appricots
1/3 c. chopped golden raisins
1/4 c. cream almond butter
1/4 c. turbinado sugar
1/4 c. honey
1/2 tsp. vanilla extract
1/8 tsp. salt

Preheat oven to 350 degrees. Coat an 8 inch sq. pan with cooking spray. Spread oats, almonds, sunflower seeds, flaxseeds, and sesame seeds on a large rimmed baking sheet. Bake until the oats are lightly toasted and nuts are fragrant, shaking pan halfway through, about 10 minutes. Transfer to a large bowl. Add cereal, currants, appricots, and raisins; toss to combine. Combine almond butter, sugar, honey, vanilla, and salt in a small saucepan. Heat over med-low, stirring frequently, until the mixture bubbles lightly, 2 to 5 minutes. Immediately pour the almond butter mixture over te dry ingredients and mix with a spoon until no dry spots remain. Transfer to the prepared pan. Lightly coat your hands with cooking spray and press the mixture down firmly to make an even layer. (wait until mixture cools slightly if necessary). Refrigerate until firm, about 30 minutes; cut into 8 bars.

Per serving: 244 calories, 10 g fat, 1 g sat fat, 5 g mono fat, 5 g protein, 3 g fiber, 74 mg sodium, 313 mg potassium