How To Make Indian Vegetable Khichdi

This simple South Asian recipe is delicious, easy to cook and is easy to digest. This is a very good option if you want to cook something fast but do not have lot of options. The combination of herbs and spices will fill your kitchen with a wonderful fragrance, and reward your tongue with spiciness that isn’t overly hot.

Serves: 6 (makes 9 cups)


  • 3½ cups water
  • ¾ cup dry brown basmati rice
  • ¾ cup dry red lentils
  • 1 teaspoon ground cumin
  • 1 teaspoon ground coriander
  • ½ teaspoon red pepper flakes
  • ½ teaspoon turmeric powder
  • ¼ teaspoon ground cardamom seed
  • 1 teaspoon ground clove
  • 1 medium yellow onion, chopped (10 ounces/2 cups chopped)
  • ½ tablespoon minced garlic (2 large cloves)
  • 1 teaspoon freshly minced ginger
  • 3 cups water
  • 1 medium Yukon gold potato, diced into small cubes (8 ounces, about 1-1/4 cups)
  • 1 medium yam, diced into small cubes (8 ounces, about 1-1/2 cups)
  • 2 large ribs celery, diced (about 1 cup)
  • 1¼ cup green peas (thaw first if frozen)
  • 4 cups roughly chopped curly kale (about 3 large leaves)

1. In a large soup pot, stir together the water, rice, lentils, and spices (cumin, coriander, red pepper, turmeric, cardamom, clove). Bring to a boil. Reduce heat to low, cover, and cook for 45 minutes. While the rice and lentils are cooking, chop and prepare the remaining ingredients.
2. About 15 minutes before the rice and lentils are done cooking, place a large skillet or saucepan on high heat with 2 tablespoons of water. Once the water starts sizzling, add the chopped onion and sauté for 3 minutes (adding water as needed to prevent sticking). Add the garlic and ginger, and sauté for another 2 minutes, taking care not to burn the garlic, adding water as needed.
3. Add to the onions, garlic and ginger: 3 cups water, potatoes, yams, and celery, and return to a boil. Reduce heat to medium-low and cook covered for 7 minutes. Stir in the peas and kale and cook an additional 3 minutes (still covered). (The potatoes should now be tender.)
4. Add the onion-potato mixture to the pot of rice and lentils and stir well. Serve immediately.

Note: Instead of potatoes and yams, you can use beans, cauliflowers or carrots and if you want to replace brown rice, try Quinoa or Oats.

Red Lentil Pumpkin Dal


• 1 cup red lentils
• 1 1/2 cup water
• 1 cup low sodium vegetable broth
• 2 tablespoons avocado or sesame oil
• 2 cloves garlic, minced
• 2 teaspoons garam masala
• 1 tablespoon curry powder
• 1/2 teaspoon cardamom
• 2 tablespoons tomato paste
• 1/2 cup pumpkin puree
• 1/3 cup coconut milk
• 1 teaspoon sea salt (optional)
• 1/4 cup fresh cilantro, minced

1. Rinse lentils to remove any debris. Place lentils, water, and broth in a stockpot over medium heat and bring to a boil. Reduce heat and simmer until cooked through, stirring occasionally. Lentils will break apart and get mushy as they cook.

2. Heat oil in a small skillet over medium-low heat. Add garlic and cook 30 seconds, until fragrant. Add spices and let them toast in the oil for 30 seconds.

3. Stir in tomato paste and pumpkin puree. Let mixture sit for a minute. Fold in coconut milk until combined and just heated through.

4. When lentils are cooked, add pumpkin mixture, salt, and cilantro Fold all ingredients together and let simmer for 5-10 minutes.

5. Serve alone or with quinoa or brown rice.

What’s Fueling You?

By John Allen Mollenhauer, Founder, Nutrient Rich Superfoods

When we put together Superfood Infusions, we asked one simple question: What’s fueling you?

Our passion is to help moms, dads, and families who are all on the go to maintain excellent health and maximize personal energy with organic superfood products. We want to help you look, feel, and perform at your very best. We don’t want people to have to compromise the way they eat just because they don’t have the time to shop, prepare, sit down, and clean up from a healthy homemade meal, or even eat out for that matter.

Too often in our modern, busy lives, we end up eating whatever, whenever it’s there, which reinforces the SAD (Standard American Diet) for most of us. But this is changing with the re-emergence of plant-based nutrition and the introduction of 100% organic, non-gmo, whole food, natural products that are:

  1. Great tasting
  2. Super convenient
  3. Incredibly healthy

In their natural form, nutrient-rich superfoods look like the photo below. These are the original natural products. We want you to eat more of these plant-based, nutrient-rich superfoods in the original packaging nature provided as often as you can. Well, maybe the dark chocolate isn’t in its original packaging, but you get the point.

We inspire, educate, and support you in eating a plant-based, nutrient-rich diet of vegetables, fruits, beans and legumes, raw nuts and seeds, and whole grains, combined into the countless meals and menus you can create from this amazing class of foods!

But when you can’t due to time, energy, or convenience factors, Nutrient Rich Superfoods provides organic natural products with recyclable packaging to meet your needs.

Our premier line, Superfood Infusions™, begins with Daily Essentials. Each 7.5 oz. pouch provides the nutrition of a whole-food mini meal of 150-190 nutrient-dense calories in a shelf-stable, portable, easy-squeeze, reclosable pouch.  These proprietary blends of organic fruits, vegetables, and seeds are 100% plant based (vegan and paleo-friendly) and are ideal for pre-workout fuel and healthy snacking to tide you over during the day.

Superfood Infusions ensure that you get at least 2 servings of fruits, vegetables, and omega-3 rich seeds every day, no matter where you are or what you’re up to!

Otherwise known as Performance Lifestyle nutrition, eating plant-based “nutrient-rich” superfoods up to 90% of the time or more, frees up your energy for what’s most important in your life. It keeps your body nourished and detoxified, stabilized and strong, and reinforces an optimally healthy way of eating.

Here’s the thing to keep in mind: the better you eat, the less you need to eat, as you meet your nutrient needs with less calories. This frees up tons of energy!

Here at Nutrient Rich™ Superfoods, we are all about developing superfood products that keep you fueled and feeling good throughout the day. We are passionate about making healthy, performance-enhancing ways of eating easier than they’ve ever been before, and we will continue to innovate new products based on our customer’s needs (your needs), so that you and your family can have have the best quality of life possible.

Simple, Quick And Easy Smoothies

Smoothies are perfect for quick nutritional breakfast, outdoor entertaining, snack or just simply to quench thirst!

A good smoothie should contain a blend of ingredients with phytonutrients, protein and fiber to help keep you full and provide antioxidants, vitamins and minerals. And when it comes to smoothies, don’t forget to keep an eye on portion sizes! If you are having a smoothie as a meal, aim for 300-400 calories. If your smoothie is a snack between meals, make it small and aim for less than 300 calories.

base for smoothie

Try one of our favorite simple, quick and easy smoothie recipes today. You don’t need a special smoothie maker for these recipes- just use your Vita-mix, blender, or food processor.



2 peeled oranges

1 banana

10 oz. bag of frozen

organic strawberries

2 tsp. ground flaxseed


Blend until smooth in Vita-Mix, Blendtec, food processor, or high quality blender.  Serves 4.




1/2 banana

10 oz. frozen berries

1/4 cup soy milk

2 Tbsp. ground flaxseed


1. Peel and freeze ripe bananas in a plastic bag or kitchen ware. This is a good way to make sure no bananas go to waste– just freeze the ones that start to get too ripe.

2. Place the soy milk in the processor, with the S blade in the place(or a blender). Turn the machine on and drop in small slices of frozen banana, one by one, and then add the berries.

3. Mix in the ground flaxseed and serve. Serves 2.



1 cup diced papaya
1 cup diced celery
1 Tbsp flaxseed
1 cup apple juice or water


1. Blend all ingredients until smooth. Serves 2.


Superfoodie Soapbox – The Secret to Healthy Eating

with John Allen Mollenhauer

Over the years of improving my overall diet I have learned many things. Among them, we all eat in a variety of different ways, for different reasons even if we are guided by similar nutritional principles. In particular, while many of us do seek to improve the way we eat overtime, we don’t want to be judged or feel restricted by how or what we eat in any one moment in time. There are countless reasons why people eat the way they do and not all are nutritional, which is why the word diet is usually always, and importantly, followed by “lifestyle.” There is is simply more to it than food and nutrition alone.

In that spirit, I’d like to share from my Superfoodie Soapbox, on why embracing the Superfoodie idea is one of the best ways to embrace health and higher performance through nutrition.

Who is the Superfoodie and What is the Secret They Know?

In the The Rise of the Superfoodie, we answered questions like who is the Superfoodie; here, we will begin going into more depth with a focus on the one secret Superfoodies know that enables them to eat healthy while others struggle with food for long periods of time. Of course it’s not the only insight that makes healthy eating their norm, but it is the driver.

Superfoodies are people like you and me who want optimal nutrition, who embody the little-known insight into how to maintain optimal nutrition with relative ease, even in an eating environment that can easily trip up the most knowledgeable. That secret insight is consuming micronutrient-rich (phytochemical, fiber, vitamin and mineral-rich) foods as the cornerstone of a genuinely healthy happy eating style. Not every food we eat is perfectly healthy, but we know the driving forces behind healthy eating habits and what shapes our preferences for healthy foods.

This is the secret because only your true food preferences will guide you when you are being tempted every which way to Sunday by super stimulating foods now at our fingertips, by manufacturers of food who know how to highjack your tastebuds.

What we know is that nutrient-rich foods, or “superfoods,” because of their phytochemical, fiber, vitamin and mineral content (micronutrients), nourish and detoxify the body. They also stabilize and strengthen our immune system response to what we eat and ultimately they optimize the way we eat, naturally. By virtue of letting them do their work in the body, they change our food preferences for the better forever.

Now that’s pretty cool. It’s actually a relief to know that you don’t have to override a drive for unhealthy foods, which is pretty hard to do. You you can literally change the way you are driven to eat by eating the only foods that have that power— nutrient-rich superfoods.

On that basis, Superfoodies are not a traditional “foodie” whose lives revolve around food and or any food for that matter. While we love to try new foods in new regions of our country and world, we are not eaters of just any food. We look for those foods that are aligned with the cornerstone of sound nutrition. If your foods are nutrient rich, as described above, you can be sure that you’ll get almost every other aspect of nutrition right.

Pretty simple right?

We are busy, fully engaged in what we are up to and we like the fact that we are not distracted by food disorders, acute or chronic, stemming from poor eating, and that’s why we like to be in the know about concepts like the nutrient-density of the foods we’re eating; because we know it matters that much.

It’s also not a given that Superfoodies have all the time in the world to shop, prepare, clean up or even eat out for that matter, which is why we select the superfoods that will take us far and relatively fast. We seek out the original fast foods like vegetables, fruits, raw nuts and seeds, and generally eat them in quick and easy ways. And when we don’t have time or circumstances are against eating foods in their original state (think in the car, between meetings, on a bike etc) we turn to natural products that cater to our needs with foods that are as close to their natural state as possible. We are a health-conscious consumer who eats to live and lives to eat—healthfully, joyfully and practically.

That, tends to make us a pretty inclusive inclusive mainstream group. Because we know a good deal about food and choose not to define our approach to eating by the usually limited regimen of any one particular tribe, we focus on the qualities of the foods we eat and their known impact. Guided by sound rationale we are therefore a confident bunch, so we’re not threatened if someone defines the way they eat differently than we do.

Superfoodies  come in all shapes, sizes and ages. You can be a vegetarian, a vegan, a flexitarian, eat Paleo or be an omnivore and still be a Superfoodie. It starts as an idea for many and becomes a reality because the more you eat nutrient-rich superfoods, the more you eat them. It’s not about going on a diet program. Superfoods are so powerful that eventually superfoodies end up eating up to 80-90% or more (many go 100%) plant-based nutrient-rich diets over time. It just happens that way.

It’s Different Than Eating Healthy
Being a Superfoodie means  you recognize nutrient-rich foods as the cornerstone of nutrition. Being a Superfoodie is dramatically different than eating healthy in that light. When we think about eating healthy, we begin to exclude foods and think about all the things we can’t eat. Superfoodies don’t think that way because it’s a limited mindset. Superfoodies add delicious nutrient-rich foods to their diet and naturally change the way they eat to include more and more of them. They grow into the way they eat and love it for the reason that they prefer to eat healthy; so much so, that they don’t even have to call it “healthy.” It’s just the way they eat.

Superfoodies share that interest in fueling our bodies with foods that give us more energy, improve the way we function and perform without negative consequences. That we are eating “healthy” is a given.

Let Nutrient Rich Superfoods Improve The Way You Eat
Desiring superfoods isn’t something you have to strive to do, eating nutrient-rich superfoods is natural. It can help to have some knowledge about nutritional excellence, as ultimately you’ll need to know how to eat “nutrient-rich” foods so that you don’t overeat. Remember, these foods are rich in both micronutrients and macronutrients so it’s easy to meet and exceed your nutrient needs. We tend to eat smaller amounts of superfoods because they fill us up pretty fast, meeting our nutrient needs on every level. When we overeat, the next time we eat is simply the next time we’re hungry. Even if that is half-a-day away.

Most people are not used to eating foods that are so rich in the much-needed phytochemicals, vitamins, minerals and antioxidants, all of which are so vital to optimal health.  As  a result we don’t have to supersize a superfoods meal; they fulfill our hunger fast, without overeating on calories when you are aware of the secret of healthy eating—foods that nourish and detoxify your body, stabilize and strengthen your immune system will cause you to prefer those foods. 

Superfoods are so potent they change your food preferences and the way you eat on your terms.

Learn more about The Rise of the Superfoodie.

Learn more about Superfood Infusions™ are fuel for a Superfoodie Revolution.  They are part of a lifestyle that supports stamina, focus, well-being, peace of mind, and superior performance—offering supremely healthy food with pure ease and convenience.

Tempeh Tacos With Bok Choy

makes about 8 tacos

for the tempeh:
• ½ cup vegetable broth
• ¼ cup Bragg Liquid Aminos (or low-sodium soy sauce/tamari)
• 2 cloves garlic, minced
• 1 T balsamic vinegar
• 1 tsp liquid smoke
• 1 tsp Sriracha sauce
• 2 tsp dried basil
• 1 tsp cumin
• ½ tsp paprika
• 1 8oz package of tempeh, broken into small chunks

for the rest of the taco:
• 3 small bunches of bok choy, cleaned and bases chopped off
• ½ red bell pepper, thinly sliced
• 1 carrot, grated
• 1-2 T sesame seeds
• 8 taco shells

• Marinate your tempeh: Combine all the liquid ingredients in a shallow bowl, and then add the broken up chunks of tempeh. Make sure all the pieces are mostly covered with marinade. You may need to add a bit more vegetable broth or water, if you do not have enough liquid. Refrigerate and let marinate for at least 1 hour.

• Prepare your taco shells according to these instructions, or if you have a preferred method of making taco shells, you can do it that way instead.

• Heat a large shallow saucepan over medium heat for about 1 minute. Add the tempeh along with its marinade and the bell pepper and saute for about 10 minutes, until most of the liquid is gone. If it gets too dry and starts sticking, lower the heat and add a little vegetable broth to deglaze.

• Once the liquid is mostly gone and the tempeh is tender, lower the heat to medium low and add the bok choy and the carrots. Continue to sauté until bok choy just starts to wilt. Remove from heat and mix in the sesame seeds.

• Now fill your prepared taco shells with the prepared mixture. You should be able to fit about ½ – ¾ cup in each taco shell. You can also serve these warm tacos with some avocado or guacamole.

Acorn Squash stuffed with Wild Rice, Dried Cranberries and Hazelnuts


Acorn squash is a type of winter squash that was named for its acorn-like shape. Acorn squash come in a variety of colors including: yellow, dark green, tan, and orange.

How to Select

Select acorn squash that are dull and heavy for their size. Avoid squash with soft spots or cracks.

How to Store

Store acorn squash in a cool, dry area away from extreme temperatures and sunlight. Acorn squash can stay fresh for up to 3 months.

Nutrition Benefits

Fat free, saturated fat free, cholesterol free, sodium free and a good source of vitamin C.


7 Cup water

7 Cup wild rice (about 12 ounces)

3 small squash (each about 10 to 12 ounces), cut in half, seeded

2 Cup Water

2 Cup finely chopped onions

2 tsp crumbled dried sage leaves

2 Tbls fresh lemon juice

1/2 Cup plus 3 tablespoons dried cranberries (about 3 1/2 ounces)

1/2 Cup plus 3 tablespoons chopped toasted hazelnuts (about 3 ounces)

1/4 Cup chopped fresh parsley


Bring 7 cups water and rice to boil in heavy large saucepan. Reduce heat; cover and simmer until rice is tender, about 1 hour. Drain. Transfer rice to large bowl.

Preheat oven to 375°F. Oil baking sheet. Place squash, cut side down, on sheet. Bake until tender, about 40 minutes. Cool. Using spoon, scoop out pulp from squash, leaving 1/4-inch-thick shell; reserve shells. Transfer pulp to medium bowl. Reduce oven temperature to 350°F.

Add 2 cups water to large nonstick skillet over medium heat. Add onions; sauté until very tender, about 15 minutes. Add sage; stir 2 minutes. Add rice, squash pulp and lemon juice; stir until mixed, breaking up squash pulp into smaller pieces. Mix in 1/2 cup cranberries, 1/2 cup hazelnuts and parsley. Season with salt and pepper.

Divide rice mixture among reserved squash shells. Place in roasting pan. (Can be made 6 hours ahead. Cover and chill.)

Bake squash until filling is heated through, about 25 minutes. Sprinkle with remaining 3 tablespoons cranberries and 3 tablespoon hazelnuts.

Serves 6

Top 15 Amazing Nutrient Rich Superfoods for Fall

Eating Mangoes and watermelons on the porch, going out for picnics, grilling and making sand castles with our little ones are the things which come to our mind when we talk about summer, but there is something about cooler weather and the arrival of fall that changes things.

We stop thinking about beach outings, and instead focus on which ski resorts may be opening early. It somehow seems easier to really get into work or school, instead of daydreaming about playing in the sun.

Now as the leaves turn colors and the temperature starts to drop, it’s time to break out your repertoire of fall foods. This is the season for apples, brussel sprouts, tangerines and pumpkins etc.. Thus, it is no surprise that we see more of these superfood products both at the market and local grocery stores.

So while we are settling into the new fall season, here are top 15 amazing nutrient rich superfoods for fall, that can not only nourish your body but also foster a sense of well-being




Long associated with the start of fall, apples imported from halfway around the world are now available year-round in the produce section of your local store. Fall is when you can pick them locally; seek out organic fruit, which can give you all the more reason to eat the skin without worrying about pesticide residue. Apple’s skins contain the antioxidant quercetin and the fruits themselves contain calcium, Vitamin C and folate.






The sweet and juicy taste makes this fruit a crowd-pleaser. Cooking can really bring out their fabulous flavor, so try them baked or poached.  They are very good source of Vitamin C and copper. As a very good source of dietary fiber, pears might logically be expected to help protect us from development of type 2 diabetes (or DM2, which stands for “diabetes mellitus type 2) as well heart disease. Adequate intake of dietary fiber is a long-established factor in reducing our risk of both diseases, and in the case of pears, this benefit may be even more pronounced due to the helpful combination of both soluble and insoluble fiber in this fruit.







A cross between a turnip and a cabbage, rutabagas are a popular Swedish dish. To utilize their earthy flavor, add them to casseroles, puree them with turnips and carrots to make a sweet soup, or roast them with ginger, honey, or lemon. Rutabagas are members of the cabbage family known as “cruciferous vegetables”. These types of veggies (just like broccoli, cabbage, and Brussels sprouts) have got nutrition which may be cancer-fighting as well as great for your overall health.







With compounds that may help prevent cancer, tons of vitamin C, and phytonutrients that may even lower cholesterol levels, it’s kind of amazing how good cauliflower can be for you. You can even use it to make faux rice or mashed potatoes.This food is very low in Saturated Fat and Cholesterol. It is also a good source of Protein, Thiamin, Riboflavin, Niacin, Magnesium and Phosphorus.






Its antioxidants help reduce inflammation and improve symptoms of asthma in addition to arthritis.Squash contains many vital poly-phenolic anti-oxidants and vitamins. Similar to other Cucurbitaceae members, this too is one of the low-calorie vegetables, which provides just 45 calories per 100 g. It contains no saturated fats or cholesterol; however, is rich source of dietary fiber and phyto-nutrients. Squash is one of the common vegetables that often recommended by dieticians in the cholesterol controlling and weight reduction programs.





The bright orange color of pumpkin is a dead giveaway that pumpkin is loaded with an important antioxidant, beta-carotene. Beta-carotene is one of the plant carotenoids converted to vitamin A in the body. In the conversion to vitamin A, beta carotene performs many important functions in overall health.Current research indicates that a diet rich in foods containing beta-carotene may reduce the risk of developing certain types of cancer and offers protect against heart disease. Beta-carotene offers protection against other diseases as well as some degenerative aspects of aging.




Sweet potato is rich source of anti-oxidants, vitamins (richest source of vitamin-A), minerals, and dietary fiber that are essential for optimal health.Sweet potato provides a good amount of vital minerals such as iron, calcium, magnesium, manganese, and potassium that are very essential for enzyme, protein, and carbohydrate metabolism.





As an excellent source of vitamin K and a good source of omega-3 fatty acids (in the form of alpha-linolenic acid, or ALA), turnip greens provide us with two hallmark anti-inflammatory nutrients. Vitamin K acts as a direct regulator of our inflammatory response, and ALA is the building block for several of the body’s most widely-used families of anti-inflammatory messaging molecules. While glucobrassicin (a glucosinolate found in many cruciferous vegetables, and the precursor for the anti-inflammatory molecule indole-3-carbinol) does not appear to be present in turnip greens in significant amounts, other glucosinolates present in turnip greens may provide important anti-inflammatory benefits and are the subject of current research.






Kiwi fruit is a delicious fruit that contains flavonoids, minerals and vital vitamins such as vitamin C. This sweet fruit tastes like a combination of pineapple, banana and strawberry. Named after the flightless brown bird kiwi, the fruit is a delight to the taste buds and is loved by all.Use this sweet fruit to add a tropical flavor to your recipes. It’s great mixed with strawberries, cantaloupe, or oranges and can be combined with pineapple to make a tangy chutney.




One of the oldest known fruits, found in writings and artifacts of many cultures and religions, the pomegranate (punica granatum) is an original native of Persia. This nutrient rich superfood, antioxidant rich fruit has been revered as a symbol of health, fertility and eternal life. Pomegranate seeds are full of B vitamins, potassium, and folic acid. They’re also a great vegan source of iron. If eating the fruit isn’t your thing and you don’t mind giving up the beneficial fiber from pomegranate seeds, you can also drink pomegranate juice to get some of the same health benefits. One study found that pomegranate juice was better than grape juice or red wine when it came to protecting your body from harmful free radicals and at preventing high blood pressure.




The tangerine is a type of mandarin orange that is usually available from November through April. They are slightly smaller than oranges and are characterized by their bright orange color and defined segments. While oranges sometimes need to be peeled with a knife, tangerines can be peeled and segmented easily by hand. Tangerines are rich in vitamin C, which is good for your immunity. Vitamin C works to boost your immunity by acting as an antioxidant that protects your cells from the damage caused by free radicals. Free radicals are highly reactive atoms that are produced when the substances in your body react with each other.This process is called oxidation, and the free radicals that oxidation produces can trigger cell death. Vitamin C’s antioxidant power comes from its ability to scavenge free radicals and disarm their propensity for damage.





Dates are a good source of protein, dietary fiber and are rich in vitamin A, B1, B2, B3, B5.and Vitamin C. The fiber supplied by a few grams of this fruit is one of the best known health benefits of dates. The Vitamin A in dates is known to have antioxidant properties and is important for good vision. Vitamin A is also necessary to maintain healthy and glowing skin. Dates are very helpful in guarding against night blindness problems and this is one of best known health benefits of dates. Vitamin A found in dates is approx 149 IU per 100 gram of the fruit.Consumption of fruits rich in vitamin A is known to provide resistance against lung and oral cavity cancers. For a healthy living, the American Cancer Society recommends intake of 20-35 grams of dietary fiber per day supplied through dates.



grapefruit 1

Rich in the Nutritional Powerhouse Vitamin C. Grapefruit is an excellent source of vitamin C, a vitamin that helps to support the immune system.Tart and tangy with an underlying sweetness, grapefruit has a juiciness that rivals that of the ever popular orange and sparkles with many of the same health promoting benefits. Although available throughout the year, they are in season and at their best from winter through early spring. Grapefruit contains pectin, a form of soluble fiber that has been shown in animal studies to slow down the progression of atherosclerosis. In one study, animals fed a high-cholesterol diet plus grapefruit pectin had 24% narrowing of their arteries, while animals fed the high-cholesterol diet without grapefruit pectin had 45% narrowing.Both blond and red grapefruit can reduce blood levels of LDL (“bad”) cholesterol, and red grapefruit lowers triglycerides as well, shows a study published in the Journal of Agricultural and Food Chemistry.




Parsnips may seem like an exotic vegetable that is unfamiliar to many, but what they have to offer your diet is twofold: Their fiber content will make you feel full and their sweet taste will help alleviate hunger pangs, allowing you to faithfully stick to your true course toward weight-loss. Parsnips shine as a fiber source. They’re high in soluble fiber, the type that helps lower cholesterol and keep blood sugar on an even keel. They’re a surprising source of folic acid, that B vitamin women planning a family need to help reduce the risk of certain disabling birth defects. Folic acid also plays a role in reducing heart disease and may help prevent dementia and osteoporosis bone fractures. And potassium, an aid to blood pressure, is present in ample quantities. Unlike their carrot cousins, however, parsnips lack beta-carotene.

And our last but not the least contender in this list is ….





Brussels sprouts are an important dietary source of many vitamin antioxidants, including vitamins C, E, and A (in the form of beta-carotene). The antioxidant mineral manganese is also provided by Brussels sprouts.They are an excellent source of vitamin C and vitamin K. They are a very good source of numerous nutrients including folate, vitamin A, manganese, dietary fiber, potassium, vitamin B6 and thiamin (vitamin B1) and a good source of omega-3 fatty acids, iron, phosphorus, protein, molybdenum, magnesium, riboflavin (vitamin B2), vitamin E, calcium, and niacin. In addition to these nutrients, Brussels sprouts contain numerous disease-fighting phytochemicals including sulforaphane, indoles, glucosinolates, isothiocynates, coumarins, dithiolthiones, and phenols.





What To Eat Before And After Competition

athlete eatingA recent pair of questions that came into the Nutrient Rich Support Center centered around what to eat before and after competition.

Q1: Where can I find a really good article on the best healthy food choices for athletes (need something for my 16 yr old runner who is vegetarian) and thought it might be better if the info came from an external source – also explaining when and how to feed the body

Q2: if you were to recommend just one nutrient-rich shake for a college kid – what would it be?  

This is a subject we really love here at Nutrient Rich because there is so much ground to break when it comes to understanding the best food choices for active people and athletes; particularly, athletes who automatically assume that they need to be consuming huge amounts of protein and from sources that are known to compromise health. This author, did no different having grown up in the worlds of football and bodybuilding; but over time, once a nutrient rich body is developed that is nourished, detoxified, stabilized and strengthened with micronutrient-rich foods, the need for eating excess protein for example goes away.

So here are answers to these questions:

Note: one of the best articles on the subject of eating a plant-based nutrient rich diet is Fueling the Vegan Athlete by Joel Fuhrman M.D. and Deana M. Ferreri. In it, you will read a great deal of the science behind what we’re talking about in the answer below.

A1The best food choices for athletes are the same as they are for people eating for health – “nutrient rich” foods, only now more of them and at times better timed for performance purposes. For example you don’t want NR-YogaGirl-Slider (4)to eat a big salad before competition. There would be too much fiber. As you may know, underlying a nutrient rich healthy “superfood” eating style, is what’s known as the Performance Lifestyle mindset, which always focuses on function and fueling the body right, even before factoring in taste!

Athletes can also eat more nuts (healthy fats) and seeds, avocado and starchy vegetables as they have greater caloric expenditure and are likely not overweight. For performance though, they will need even more health-promoting nutrient-rich foods, which keep the immune system strong and maintain a healthy foundation to support performance and endurance. Endurance in the the sense that when you keep the body’s internal environment clean, with minimal obstruction from roaming saturated fat and cholesterol etc. you will experience faster oxygen uptake and will have less waste to deal with. This will result greater efficiency. So this means, leafy greens, green vegetables, beans, fruits, raw, non salted nuts and seeds, whole grains and starchy vegetables in order of their general order of nutrient density and calorie density.

A2: Regarding shakes, there are lots of good shakes out there, most of which focus on creating a strong plant-based protein profile. And while athletes need to consume more protein than the non-athletes, the healthiest way to increase protein is to increase food intake due to greater caloric need, not load up on IGF-1 (insulin-like growth hormone) raising isolated soy proteins and animal proteins. Some hemp, rice and pea protein complexes are fine, and again should be from whole food sources mixed with whole foods and or whole food juice powders that are high in micronutrients.

There is no demonstrated benefit for an athlete to consume more than 2 gIkgj1 Id j1 protein, and in fact, excess protein may affect negatively calcium stores, kidney function, bone health, and cardiovascular health (11,15).

Nevertheless, plant protein concentrates such as maca, pea, rice, and hemp protein powders are options when the athlete desires to remain vegan or considerably reduce dependency on animal products yet still support a high body mass.


We promote the idea that adding super foods to your life and training, in their original packaging such as orange or a goji berry for example; or eating them as close to their original packaging as possible in the form of natural products as a way to nourish the body at higher levels with greater convenience, and in coordination with nutrient rich healthy eating that focuses you on eating mostly nutrient rich super foods for the best results. We offer and promote, a compilation of the best consumable products not only for athletes but also the active woman or man, who is living a performance lifestyle – the underlying lifestyle philosophy we ascribe to for living a healthy lifestyle successfully and achieving out goals.

All natural products we promote, focus less on protein complexes (since we focus more on food here) and more on micronutrient richness, including natural levels of rapidly absorbed amino acids like one would get in any of the cereal grasses. Athletes love Living Barley Grass

jon-hindsOne of the best examples is Jon Hinds founder of the Monkey Bar Gym chain, and former NBA strength coach and trainer to people like Woody Harrelson and Tony Robbins. Not only does this 220 lbs., exceptionally fit man take Living Barley greens for faster, nutrient rich recovery, he runs all of his 60 day fitness challenges, with Living Barley greens which are low calorie, high in micronutrients (vitamin, mineral and thousands of phytonutrients) relatively-rich in macronutrient amino acids, glucose and essential fatty acids, at levels appropriate to the original whole food.

Here is a product selector for how we use these products here at Nutrient Rich:



11: Frank H, Graf J, Amann-Gassner U, et al. Effect of short-term highprotein compared with normal-protein diets on renal hemodynamics and associated variables in healthy young men. Am. J. Clin. Nutr. 2009; 90(6):1509Y16.

15: Halbesma N, Bakker SJ, Jansen DF, et al. High protein intake associates with cardiovascular events but not with loss of renal function.J. Am. Soc. Nephrol. 2009; 20(8):1797Y804.


Is Every Salad Green Equally Good For You?

The Truth: Most leafy greens are good for you — but some are better than others.

Salads are a great way to pack in the nutrients without packing on the pounds. The best are a rainbow of nutrient-rich, non starchy veggies (although not a problem if you want to add some starchy vegetables) that provide immune system stabilizing and strengthening micronutrients, and a dose of healthy fat even before a nut or seed based dressing is added. However, too often these produce powerhouses fall short — starting with the most basic ingredient: lettuce! Since the greens are the foundation for the salad, it is important to build a better one by choosing the best of the bunch.

Here is a quick tutorial of the different leafy greens out there to help you select the best lettuce for your next salad!




1. Romaine – romaine lettuce has large, crisp leaves that provide a crunchy texture sharp flavor making it the perfect selection for Caesar salads. It has a decent shelf life in the refrigerator and can be found in both green (the more common) and red varieties.

2. Arugula – arugula lettuce has a peppery, pungent flavor that goes great with milder greens as a contrast flavor. At some health food stores you can find arugula sold on its own, but it is usually found in pre-made spring mixes.

3. Radicchio – radicchio has a beautiful purple color with a bitter, peppery flavor when eaten alone but goes well mixed in with milder greens.
Watercress – watercress is a peppery green that goes great in salads, sandwiches, and in soups. It also makes a great garnish for any meal. Watercress is highly perishable so it is recommended that you use it as soon as you buy it.

4. Butter – Butter lettuce (or butterhead lettuce) consists of both Bibb and Boston lettuces. These lettuces have soft tender loose leaves that can be used in salads, on sandwiches, or as a bed for other dishes. Bibb lettuce tends to be smaller, more flavorful, and more expensive than Boston lettuce.

5. Leaf lettuce – leaf lettuce comes in both green and red tip varieties that can be used interchangeably. Leaf lettuce has a tender, sweet, mild flavor that makes them versatile for any salad.

6. Mizuna – mizuna lettuce is a Japanese green that has tender leaves with a pleasant peppery flavor. Mizuna lettuce is commonly seen in spring green mixes.

7. Endive – endive lettuce is a category that includes Belgian endive, curly endive, and escarole. Belgian endive has crunchy, bitter leaves usually used to make hors d’oeuvres but can also be chopped up and added to salad. Curly endive (frisee) is a also a crisp bitter green that can be used in salads or as a side dish. Curly endive is often seen on salads to add visual interest over flavor. The outer leaves are more bitter than the more pale, tender, and mild inner leaves. Escarole has sturdy bitter leaves that are best cooked as a side dish or used in soups. Young escarole leaves are more mild and can be used in salads.

8. Iceberg – Iceberg lettuce is known for its crisp texture and long shelf life in the refrigerator. However, iceberg lacks most of the flavor and nutrients that other lettuce varieties contain.

The Bottom Line: Leafy greens are great for you, and you should be eating more of them! Iceberg, romaine, leaf lettuce, and butterhead lettuce are the most common salad greens. However, spring salad mixes are becoming more common in supermarkets and general contain some mix of arugula, mizuna, frisee, radicchio, spianch, tat soi, oakleaf, red chard, and red mustard greens.