High Nutrient Foods and Recipes

I would like to feature one of my classmates in the nutrition class I’m getting my certification in.

Koyadofu

Non-dairy foods high in calcium.

  1. Koyadofu (freeze dried tofu) – One 100 gram serving has 364 mg of calcium (36% DV)
    1. Used in Japanese stir fry YUM!
  2. Sisymbrium seeds (aka London Rocket) – One 28 gram serving has 457 mg (46% DV)
    1. Use to make a mustard paste and add a jolt of calcium to just about anything.
  3. Sesame Seeds – whole, roasted & toasted – One 28 gram serving has 277 mg (28% DV)
    1. Grind them in your food processor, add 12 ounces prepared chick peas, splash of olive oil and spices to taste for super easy hummus.
  4. Chi Seeds – One 28 gram serving has 177 mg (18% DV)
    1. Add to your morning smoothie
  5. Collards – One 1 cup serving has 357 mg (36% DV)
    1. Blanch and then toss with ¼ teaspoon of warm coconut/olive oil and season to taste.

Foods high in folic acid – I think this is really a trick question since folic acid is the synthetic form of folate that is found in supplements and added to fortified foods.

  1. Macaroni (pasta) One 1 cup serving has 219 mcg
    1. Toss with fresh basil and ½ cup diced tomatoes and season to taste for a summer treat.
  2. Lentils – One ½ cup serving has 179 mcg
    1. Pulse lentils, ¼ cup finely chopped walnuts and ½ cup chopped, cooked onions, 1 chopped, cooked garlic clove, salt and pepper in the food processor for vegan Pate or Livers.  Great on veggies, whole grain crackers or just a spoon.
  3. Great Northern Beans – One ½ cup serving has 90 mcg
    1. Bake with ¼ cup fresh basil leaves and 2 crushed garlic cloves tightly covered in slow oven for 30 minutes.  Italia!  Or just toss them on your salad. J

Foods high in iron

  1. Freeze Dried Parsley Leaves – One 28 gram serving has 15.1 mg (84% DV)
    1. Add to your morning smoothie or toss into your next batch of spaghetti sauce.
  2. White Beans – One 1 cup serving has 21.1 mg (84% DV)
    1. Try them with a bit of extra virgin olive oil, black pepper and a spritz of fresh lemon juice.
  3. Spinach – One 1 cup serving has 6.4 mg (36% DV)
    1. Eat the leaves just like you used to eat potato chips – minus the yucky puckies.

http://ndb.nal.usda.gov/ndb/foods/list

http://nutritiondata.self.com/

http://ods.od.nih.gov/factsheets/folate-HealthProfessional/

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