Top 5 Nutrient-Packed Greens

by - 11:16 AM

This week at IIN, we are learning about food scoring systems – the ANDI or Aggregate Nutrient Density Index specifically. The ANDI rating systems ranks foods on how nutrient-dense they are to help people identify micronutrient-rich foods.

Whole Foods has actually adopted the ANDI scoring system and placed rankings by the little “Eat Right” tags you may have seen in the prepared foods section (so THAT’S what those mean!)

Scores are given to foods like greens, other veggies, fruits, beans, nuts/seeds and whole grains. Today I’m giving you the highest ranking greens on the scale, along with some recipes for incorporating them into your everyday diet. Enjoy!

#1 – Mustard, Turnip, Collard Greens 

Rank: 1000/1000 
Simply Recipes - Collard Greens
These greens pack the biggest punch as far as calorie to nutrient content goes. I’ve found that all of these taste best prepared sautéed with a little bit of olive oil and garlic. Steaming works as well.

 >> FGK Tip: This one I actually stole from my CSA! – cut off turnip green tips as SOON as you purchase them from the market. Rinse in ice cold water and dry immediately, then seal in airtight container. They are great for incorporating in stir fry or mixed in with sautéed kale.

#2 – Kale 

Rank: 1000/1000
Raw Food Recipes
Kale kale kale. You all know I love kale. Dinosaur or red leaf, I eat it at least 2x a week. If you haven’t tried it yet, check out my sautéed kale and spinach for your next side. Get the recipe here >>

#3 – Watercress 

Rank: 1000/1000
Recipe: Watercress Bacon Soup

This one’s rank surprised me because it is far less dense than kale or collared greens, but apparently it is loaded with good for you micro-nutrients. Some people aren’t a fan of the taste (I personally love it, especially when added to my seared monkfish) so if that’s the case, try mixing it in with other greens in a salad or use instead of sprouts on a sandwich.
Seared monkfish with watercress recipe here >>

#4 – Bok Choy 

Rank: 824/1000
Steamy Kitchen Recipes
Ohhhh how I love bok choy. Something about it just sings Asian deliciousness. It’s also ridiculously easy to prepare! I like sautéing baby bok with mushrooms and serving it alongside my idiot-proof salmon or Ahi Tuna. 
Idiot-Proof Salmon recipe here >>
Ahi Tuna recipe here >>

#5 – Spinach 

Rank: 739/1000

Another staple in my fridge. I generally buy a pack of baby spinach every week and incorporate it into meals throughout the week either in a salad, sautéed with other veggies or in place of lettuce on a sandwich. Spinach is the ultimate warrior veggie for me, and pairs just as well in a goat-cheese balsamic salad as it does wilted down with some yummy garlic or shallots.

FGK Tip – only sauté spinach for a minute or two as it wilts quickly and can get very chewy. It also decreases in volume so you can consume half a package of spinach very easily if it’s cooked down, filling you up and leaving you more satisfied than if you had just eaten it in a salad.

Check out my favorite recipes on FGK for incorporating these 5 superfoods into your diet:
Garlicky Kale with Spinach and Mushrooms
Mean Green Smoothie
Seared Monkfish with Watercress
Awesome Avocado Salad

Stay tuned for more superfood posts and a sneak peek at my NEW kitchen coming soon!

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