Behind the Recipe: Talking Pho with Chef Justine
Long before Justine Kelly began developing recipes for Sun Basket, our executive chef and cofounder ran the kitchen at one of San Francisco’s best-known Vietnamese restaurants. During her many years there, Justine traveled to Vietnam and developed a deep knowledge of that country’s cuisine. That’s one reason why you’ll often find versions of her favorite Vietnamese dishes, like pho ga—or chicken soup—on our menu.
We spoke with Chef Justine about the inspiration behind her Vietnamese Chicken Noodle Soup:
Pho is typically made with a broth that that simmers for hours. How are you able to achieve such deep flavor in just 20 minutes?
For this particular recipe, we use Sun Basket chicken soup base, our custom seasoning blend, which includes star anise and cinnamon, as well as lemongrass, garlic, and ginger. It quickly boosts the flavor of the stock in a short amount of time, so you get that slow-cooked flavor without hours on the stove. We also have cooks make a quick stock from scratch rather than use a pre-made one. That’s something I do at home, too. You need to poach the chicken for the soup, and the poaching liquid is essentially a quick chicken stock.
Which ingredients are necessary to pho?
To me, the herbs and chilis are essential. Traditionally, pho is just a bowl of chicken, noodles, and broth. Then you add herbs like basil or cilantro, and sliced chiles as you go. The idea is that you’re adding freshness to the soup a little at a time. That way, the hot broth doesn’t cook the herbs, but instead slightly wilts them, releasing their flavor with each bite.
What did you learn about pho while cooking at a Vietnamese restaurant for so long?
I learned that while Vietnamese cuisine was influenced by the French, the Vietnamese make their broth differently. The French style of making stock often calls for roasting the bones first, but in Vietnam, they blanch the bones in boiling water because they want a stock that’s very light in color, but rich in flavor. I also learned that you don’t salt water when you cook the noodles before adding them to the soup; it’s not like cooking pasta in salty water for Italian food. Instead, you slightly oversalt the broth—which is why fish sauce is so important. Its salty, briny flavor is essential. Once you add the noodles to the soup, they pull the salt out of the broth and balance the overall flavor.
Why did you want to make a Sun Basket version of pho ga?
Honestly, the number one reason is that pho is one of my favorite foods. Our recipe is not what you’d find on the streets of Vietnam, but a quick, at-home version that’s really delicious. Our pho recipe is also Heart-Check Certified by the AHA. I don’t think people realize that pho is generally a low-calorie option. It’s also gluten-free thanks to the rice noodles. Pho is mostly just broth and herbs with a bit of chicken and noodles, which makes it a really healthy choice.
If you want to spice things up, take a cue from the pho restaurants in Vietnam that serve a spoonful of schmaltz, or chicken fat, on the side to give the soup a layer of richness. Adding a drizzle of a nice neutral oil, ghee, or even chili oil to the finished soup will give the broth that same effect.
After spending so much time cooking Vietnamese food, did you pick up any fun facts about pho?
It’s always been fascinating to me that pho is traditionally a breakfast food. The Vietnamese staff at the restaurant ate pho or other soups for breakfast every morning. I didn’t understand it until I went to Vietnam. It’s already really hot at 7 a.m. there, so it makes sense to start the morning with a lot of liquid and enough salt to help you retain water all day long. I also had no idea that pho restaurants in Vietnam were so specific to a single protein. My favorite pho restaurant there served theirs with tiny river eels. It was so good and so different than what I had come to expect, and I loved it.
Onions 101: April Market Watch
Though onions are available all year round, they vary in color, flavor, and size depending on when they’re harvested. Onions picked in the spring and summer typically have a thinner, lighter skin. Their higher water content means they have a shorter shelf life and causes them to bruise more easily. Spring and summer onions have a mild flavor that makes them a great choice for salads, sandwiches, and fresh, lightly-cooked or grilled dishes
In the winter and fall, onions have thicker, darker skins, lower water content and a longer shelf life. Their flavor tends to be more pungent, which makes them an excellent choice for slow cooked dishes like braises and stews.
Onions oxidize quickly once cut and can develop off flavors, so always slice them just before using. Transfer to a hot pan right away if you’re cooking them or, if using them raw, considering keeping the onions in a bowl of ice water until ready to use. This will tame their pungency, while preserving their texture. Cooking onions over high heat can make them bitter, so always sauté them over low or medium heat.
Because of challenges in the supply chain, it’s sometimes necessary for us to substitute one variety of organic onion for one not included in the ingredient list.
Here are some of the onions you may find in your Sun Basket this month:
Scallions
Sweet, mild scallions offer a gentle onion flavor and a crisp, juicy texture. Scallions are good both raw and cooked, though the green tops tend to have a sharper flavor that we prefer as a garnish.
Shallots
A standard ingredient in French sauces and Asian stir-fries, shallots are crisp with a delicate flavor.
Red onions
These have a sweeter, less pungent flavor than yellow onions. That makes them a good choice for pickling, or raw on sandwiches, or as a garnish.
White onions
The traditional onion for Mexican cuisine, white onions have a milder flavor than yellow onions and tend to be quite juicy. Due to the nature of their cell structure, white onions don’t store quite as long as other varieties.
Yellow onions
This full-flavored onion is a reliable standby for cooking almost anything. Yellow onions turn a rich, dark brown when cooked, and have a tangy sweet flavor.
Chef’s Tip:
Be sure to remove onions from your Sun Basket meal bag and store them in a cool dark place with plenty of ventilation, not in the refrigerator.
To store scallions, stand their root ends in a tall glass or jar with about an inch of water. Cover loosely in a plastic bag and refrigerate until ready to use. Refresh the water every three days.
Our commitment to seasonal cooking means adapting to the unpredictability of the marketplace. That means that sometimes you’ll find fresh produce in your box that’s different than what’s shown in the recipe photo. The Market Watch page in your recipe book explores potential substitutions and shares information about the seasonal vegetables on your doorstep each week.
In the Cabbage Patch
While cabbages are sturdy, they’re not fond of the day-to-day weather changes that spring brings, like temperature drops at night and wet days, and it can be difficult for our buyers to procure large quantities of a single variety of organic cabbage. That’s why you may find a different variety of cabbage in your meal bag than the one in the ingredient list. At Sun Basket, we typically reach for five different types of cabbage: green, red, napa, Savoy, and bok choy.
Cabbage is packed with antioxidants, which can lower the risk of cancer and coronary heart disease as well as fiber, iron, and vitamins A, C, and E. It’s also rich in vitamin K, which regulates inflammation, helps maintain brain function and promotes a healthy metabolism. Where cabbage really shines is in its flavonoid content. Recently, the American Journal of Clinical Nutrition reported that consuming flavonoids can lower the risk of death from cardiovascular disease.
Our commitment to seasonal cooking means adapting to the unpredictability of the marketplace. That means that sometimes you’ll find fresh produce in your box that’s different than what’s shown in the photograph of the recipe. Our Market Watch page in your recipe book explores potential substitutions and shares information about the seasonal vegetables on your doorstep each week.
10 Nuts and Seeds You Should be Eating
From flax to chia and cashews to almonds, nuts and seeds have long been valued as a good source of protein, but they’re also strong allies in the fight against chronic illnesses such as coronary heart disease, diabetes, and even cancer.
The unsaturated fats in nuts help reduce ‘bad’ cholesterol (LDL) levels while working to increase good cholesterol (HDL), which helps to filter the bad cholesterol out of your body. Studies show that people who regularly eat nuts have a thirty to fifty percent lower risk of heart attack, sudden cardiac death, or cardiovascular disease.
At Sun Basket, we use nuts and seeds in everything from tacos to stir-fries to our signature sauces, and not just because they add a crunch. They’re a triple threat of protein, fiber, and healthy fats, making you feel full faster and giving you a long-lasting boost of energy.
Here are a few of our favorites.
- Almonds are rich in arginine, an amino acid that eases blood flow, and magnesium, which promotes relaxation. Give them a rough chop and toss them in salads, have a handful as a snack, or crush almonds for a crust on baked fish.
- Cashews are often the final bite of crunch for Asian-style dishes, like stir-fries and our Thai Turkey Lettuce Cups, a customer favorite. Both crunchy and creamy, cashews have a richness that other nuts don’t.
- Chia seeds are an excellent source of omega-3 fatty acids. These tiny seeds form a gel when soaked in liquid, making a nutritious (and vegan) thickener for things like chia breakfast pudding and smoothies.
- Flax seeds are anti-inflammatory and full of fiber. Toss them into a smoothie for a nutty flavor and boost of plant-based protein.
- Pecans, walnuts, and hazelnuts are the Sun Basket test kitchen’s go-to nuts for salads. They amp up the protein in a vegetable-heavy meal, while giving a dose of omega-3s, vitamin E, and antioxidants.
- Pine nuts, known as pignoli in Italy, are delicate and buttery. These tiny nuts look like small kernels of corn, are full of magnesium, and are an essential component of Mediterranean cooking.
- Pumpkin seeds, or pepitas in Spanish, are essential for a salty crunch and a rich bite in Latin cooking. You’ll usually find pumpkin seeds in your Sun Basket when you order meals like tacos or chili—our chefs love them as a garnish.
- Sesame seeds are full of protein, calcium, and unsaturated fats. We use them for a toasty crust on fish, as an addition to Asian-inspired sauces, and the black ones as a garnish for a dramatic pop of color. They’re also the star of our Gluten-Free Black Sesame Pound Cake bonus recipe.
Thai Mango Sticky Rice Recipe
Also known as khao neeo mamuang, this sweet coconut rice dessert is one of Thailand’s most beloved and iconic dishes. It gets the Sun Basket treatment, swapping in coconut nectar for the usual white sugar, for an authentic-ish, healthy-ish, treat that’s as easy to make as it is delicious.
Thai Mango Sticky Rice
Serves 6
Shopping List
1 cup Thai sticky rice
1 cup light coconut milk
½ teaspoon salt
1 organic ripe medium mango
¼ cup plus 2 tablespoons coconut nectar or maple syrup
½ cup toasted shaved coconut
Tools
Medium sauce pot with a lid
1 Prep the rice
In a medium sauce pot, combine the rice and 1 cup water and let stand at room temperature until softened slightly, 20 to 30 minutes.
2 Cook the rice
Add the coconut milk, salt, and ½ cup water to the rice, stirring to dissolve the salt. Bring to a boil, reduce to a simmer, cover partially, and cook until the rice is tender and the liquid is absorbed, 15 to 20 minutes.
Remove from the heat, cover, and let stand until cooled slightly, 5 to 10 minutes.
While the rice cools, prepare the mango.
3 Prep the mango
Trim the top and bottom of the mango; cut away the peel, then cut the flesh into 2 halves away from the pit. Cut the halves into ¼-inch-thick slices.
4 Serve
Transfer the rice to serving bowls. Arrange the mango on top of the rice. Drizzle with the coconut nectar, garnish with the toasted coconut, and serve.
Chef’s Tip: For an even prettier garnish, remove the mango skin with a vegetable peeler, then use the peeler to cut the flesh into thin ribbons to top the sticky rice.
Nutrition per serving: Calories 290, Protein: 4g (8% DV), Fiber: 2g (8% DV), Total Fat: 6g (9% DV), Monounsaturated Fat: 0g, Polyunsaturated Fat: 0g, Saturated Fat: 5g (25% DV), Cholesterol: 0mg (0% DV), Sodium: 190mg (8% DV), Carbohydrates: 57g (19% DV), Total Sugars: 24g, Added Sugars (coconut nectar): 15g (30% DV). Not a significant source of trans fat.
Bonus recipe—ingredients not included in box.
Sun Signs—April 2018
The soft underbelly of last month’s romantic Piscean tone gives way to a harder-edged, pragmatic approach. Point this no-nonsense energy toward spring cleaning. With four planets in retrograde this month (taskmaster Saturn and intense Pluto both joining speedy Mercury and jolly Jupiter in the backward shuffle later in the month), it’s a good time to take care of old business, complete unfinished projects, and refine your goals before pushing ahead. In other words, spring hasn’t quite sprung—it’s coiling.
By Lisa Lisa and the Star Jam
ARIES (Mar 21-April 19) Not so fast Aries. You’re in the midst of a slow, long-term process of transforming your life’s purpose. You’re eager to take action and move forward, but the timing isn’t right. Instead, use this impasse to get up to speed with all things concerning self-definition. Maybe it’s time to slip into ninja mode. Crouching tiger and hidden dragon skills get you farther than the samurai way. You’re gearing up for a marathon, not a sprint.
TAURUS (April 20-May 20) The bull’s steady pace is just right this month. You’re looking pretty, and the universe is setting you up to attract what you need. As you amend the fertile ground and uproot your belief system, you refine and build a truly beautiful self. A new moon in your house of imagination calls you to examine your dream life; consider what’s hidden within, and it just might power your next move. This month you are far less a bull in a china shop and much more Ferdinand in a field of blooms.
GEMINI (May 21-June 20) You talk a good game, but you really are chicken when it comes to going deeper, and downright slippery with intimacy. Still, you’re working on it and getting clearer about your weak spots. With sleeves rolled up, you have great potential shimmying through your unconscious and plumbing the depths this month. There is a ripe vein waiting for your sharp blade to strike. Refining your tribe and who you want to go the long haul with is also a focus. If you invest, make sure it’s in long-term stocks and solid partnerships.
CANCER (June 21-July 22) You’ve scampered to the top. Now, you’re taking in the view and making the necessary adjustments to feel more at home in the workplace. Your new role requires some innovative ideas and you’re up for it. While you’re shining brightly in the public sphere, the pressure is on in your relationship. You may need to take a cold, hard look at your partner, assess the long term, and consider what you’re willing to put up with and what’s non-negotiable. You’re getting your contingency plan in order and that’s a good thing. On the brighter side, date night at the end of the month reminds you why you fell in love in the first place.
LEO (July 23-Aug 22) The sun never sets on the Leo empire. It doesn’t matter where you go, as long as you go; after all, adventure feeds a Lion’s spirit. Go ahead and buy the plane tickets or plan an excursion. That is, once you’ve heeded the reality check around your health and daily habits. Hunker down and get serious about honing your diet and exercise regimen. Just remember to keep the focus on conserving your energy resources. Don’t overdo it at the gym. As you flow physically, you’ll find the rest of your life flows along with you.
VIRGO (Aug 23-Sept 22) You can put a lot of mundane things in order this month, from combing over your taxes to balancing your shared checking account. Spinning your passion for details into practical magic works wonders. Meanwhile, a focus on your pleasure house prompts you to take a serious look at creative projects. You may agonize that things don’t feel so fun, but once you get into it you can make steady progress. Try to pace yourself around work; burnout is a real thing, travel may be the antidote. While the Amalfi coast probably feels too extravagant, a weekend retreat at the local Zen Center fits the bill.
LIBRA (Sept 23-Oct 22) Famous for not wanting to rock the boat, this month, Libra, you finally know what you want. According to the astrological omens, it looks like that’s a partnership that allows you more say and space, and stimulates you mentally. Single Libras out there, a door could open and somebody new (and different) could walk through it. Meanwhile, the pressure and focus is on your home and family life. Whether you’re renovating, moving, or working from home, Libras everywhere are busy feathering their nests.
SCORPIO (Oct 23-Nov 21) Tidying up your desk is a first step toward cleaning up your daily habits. Organizing your workspace, defragmenting your hard drive, and employing time management skills to break your day down into 15-minute chunks improves productivity and boosts energy. At the same time, make sure your personal planning tool includes a fitness tracker, reminding you to hydrate and pinging you to pop a multi. Humming like a well-oiled, stealth machine, this more efficient, healthier (and happier) you is ready to rumble in the relationship jungle.
SAGITTARIUS (Nov 22-Dec 21) If the secret to life was as simple as mythologist Joseph Campbell once said, following your bliss would have led you to happiness a long time ago. But doing what you love isn’t enough, Sag. For a sign who’s not afraid to wrestle, you’ll be energized to roll up your sleeves and apply your creative talents to increase your ROI. Later in the month, you discover novel ways to wrangle your labors of love to work for you. Freewheeling Archers are buckling down and blazing trails around how to turn passions into a gravy train.
CAPRICORN (Dec 22-Jan 19) Your living situation is due for a makeover. You’re motivated to declutter, get rid of useless stuff, or even make a change of address. Simplifying frees up energy for some serious tactical, long-term planning. Right up your ally. On the 18th your ruler, Saturn, turns retrograde so guard your vitality, try not to overwork, pace yourself, and don’t bump that noggin. By month’s end, you’re hot stuff; attractive and alluring, the leader in you comes forward. Take advantage of it and invite people over. You’re ready to loosen up and have some fun; get a crew together and go to a show.
AQUARIUS (Jan 20-Feb 18) Use the slowdown in your house of communications to revise your manuscript, but don’t send it out yet. By mid-month, your yen for the unusual turns to learning something new and perhaps slightly off the wall. It’s also a great time to head off to a yoga retreat, meditate, and draw your energy inward. Mid-month, be spontaneous and pack your overnight bag for a mini-break. It’ll be good to get that dash out of town in because, towards the end of the month, you want to stay close to home, pick up paint chips, and redecorate; hit the art gallery scene for inspiration.
PISCES (Feb 19-Mar 20) An emphasis on money this month urges you to reevaluate your finances, put your assets in order, or open an IRA. Initiating new behaviors around material resources, starting a gratitude list, draws abundance and builds self-esteem. By mid-month, a sweetness lights up your social network; you’re out meeting and mixing with people, and your words are enchanting. Use your legendary finesse to serenely swim around any ruthless office politics. You’re drifting away from alliances that no longer resonate. Toward the end of the April, make a soft landing at home and reflect on a month well-navigated.
If you know your rising sign, read that, too; it’s often relevant.
*Lisa Awrey and Lisa Carroll
Illustration by @boccaccinimeadows
Our 10-Minute Yoga Routine will Energize Your Mornings
Jenny Fant, certified yoga instructor and Sun Basket’s marketing copywriter, shares a quick wake-up yoga flow routine to jump-start your morning.
Start in:
Child’s Pose
- Begin on your hands and knees.
- Spread your knees wide apart while keeping your big toes touching.
- Lay your torso between your thighs.
- Take note of your breath and its cadence.
- Sink your hips into your heels.
- Stretch your arms our in front of you and press your palms into the floor.
- Rest your forehead on the floor.
- Ground here for as many breaths as you need.
Press down into:
Downward-Facing Dog
- Starting in child’s pose with your hands shoulder-width apart, press firmly with spread fingers into your mat.
- Curl your toes under and lift your hips up and back, keeping your knees bent and heels elevated.
- Push up and press back from the tops of your thighs.
- Root your hands into the mat and walk out your dog, generously bending one knee and then the other.
- Keep a microbend in both knees at all times.
- Press your heels toward the floor (don’t worry if they don’t touch).
- Send your tailbone up to the sky.
Walk your feet to meet your hands for:
Rag Doll
- Microbend (or lots of bend!) both knees.
- Grab your elbows with opposite hands.
- Hinge at the hips.
- Relax your neck.
- Sway left and right, if you’d like.
Sun Salutation and a quick flow:
- Mountain pose
- Forward fold
- Halfway lift
- Forward fold
- Chaturanga
- Upward dog
- Downward dog
Start on the right side, follow with the above sun salutation and flow, and then repeat on the left:
- Low lunge
- Warrior 2
- Extended side angle
- Reverse warrior
- Chaturanga, upward dog, and downward dog
Now, get your heart rate up and your blood pumping for the day ahead:
In plank position
10 Mountain Climbers
From plank position, bring your left knee to your left elbow, repeat on the right, and continue on alternating sides at as fast a pace as you can maintain while keeping your hips level.
10 Plank Jacks
From plank position, jump your feet out wider than your shoulders, then back together (like the motion of a jumping jack but horizontal); repeat at whatever pace is accessible to you.
Left side plank 10 seconds
Ground your right hand on the floor, stack your feet, and extend your left arm and left side body up in space, facing left and holding your core tight.
Right side plank hold 10 seconds
Same as above.
Play around with your handstand
Note: Attempting a handstand could be hopping just two inches off the ground or moving up into a full-on handstand if that’s what is accessible to you. Otherwise, try another inversion, such as legs up the wall or plow position. Inversions are great in the morning because their energizing effects are a great way to walk into your day.
Return to Child’s Pose for:
Thread the Needle right side (hold for 5 breaths)
From child’s pose, extend your right arm up in space toward the sky and then down and under your chest, perpendicular to your torso to rest on your mat and reaching toward the left side of the mat for a gentle twist.
Thread the Needle on the left side
Same as above.
Come onto your back for:
Butterfly Savasana for 1 to 3 minutes
Lie on your back, bring the soles of your feet together, and open your knees toward either edge of the mat. Let your arms lie flat and rested at your sides. This is a great opportunity to wake up (again) for the day feeling refreshed, energized, and in a meditative frame of mind.
How to Boil an Egg
Cold eggs straight from the refrigerator will crack in the boiling water. Make sure your eggs are at room temperature, or rinse them under warm tap water, before adding to the pot.
- Boil water in a medium sauce pot.
- Gently slide eggs into the water using a spoon.
- Boil eggs for 5 minutes for soft yolks, 7 minutes for medium yolks, 9 minutes for firm yolks.
- While the eggs boil, fill a medium bowl with cold water and ice cubes.
- Remove eggs from boiling water with a slotted spoon and transfer them directly to the bowl of ice water to cool for about 10 minutes.
- Crack the shells and peel the eggs.
Roasted Vegetables with Romesco Recipe
When it comes to healthy snacking, Sun Basket sauces are your superpower. Having one of our sauces on hand means you’ve got an instant dip at the ready. Try them with these simple roasted vegetables. This recipe can be easily adapted to whatever vegetables you have on hand. We sometimes use broccolini instead of asparagus and small Tokyo turnips in place the parsnips. Add our signature sauces, like our popular Romesco sauce, to your cart before you check out.
Serves 6
Shopping List
1 head cauliflower (about 1¼ pound)
2 medium parsnips (about ½ pound total)
2 medium carrots (about 6 ounces total)
3 torpedo or purple spring onions, or 1 large red onion
1 bunch asparagus (about 10 ounces)
Sun Basket romesco, for serving
Olive oil
Kosher salt
Freshly ground black pepper
Tools
Peeler, optional, large bowl, 2 sheet pans
1. Prep the cauliflower, parsnips, carrots, and onions
Heat oven to 375°F.
- Cut the cauliflower into 1-inch florets, discarding any leaves or thick stalks.
- Scrub or peel the parsnips and carrots and trim the ends; cut lengthwise into quarters, then crosswise into 2-inch lengths.
- Peel and cut off the dark green ends of the onions; cut the onions lengthwise into quarters.
2. Start roasting the vegetables
Divide the cauliflower, parsnips, carrots, and onions equally between 2 sheet pans. Drizzle the vegetables in each pan with 1 tablespoon oil, season generously with salt and pepper, and toss to coat. Spread the vegetables in an even layer and roast, stirring once halfway through, until starting to soften, 10 to 12 minutes.
While the vegetables roast, prep the asparagus.
3. Prep the asparagus; finish the vegetables
- Snap off the woody ends from the asparagus.
In a large bowl, drizzle the asparagus with 1 to 2 teaspoons oil and season with salt and pepper.
When the vegetables have started to soften, remove the sheet pans from the oven. Divide the asparagus between the pans and, using tongs or forks, carefully toss to combine. Return the pans to the oven and roast until all the vegetables are lightly browned and crisp-tender, 8 to 10 minutes longer. Remove from the oven and let cool slightly; season to taste with more salt and pepper, if needed.
Serve
Transfer the vegetables to individual plates and serve with Sun Basket romesco.
Nutrition per serving: Calories: 70, Protein: 2g (4% DV), Fiber: 3g (12% DV), Total Fat: 3.5g (5% DV), Monounsaturated Fat: 2.5g, Polyunsaturated Fat: 0g, Saturated Fat: 0g (0% DV), Cholesterol: 0mg (0% DV), Sodium: 20mg (1% DV), Carbohydrates: 10g (3% DV), Total Sugars: 4g, Added Sugars: 0g (0% DV). Not a significant source of trans fat.
Bonus recipe—ingredients not included in box.
Stop Counting Calories
Keeping track of calories has long been seen an essential to any weight loss plan, but that’s an outmoded way of thinking about food that just doesn’t add up (in fact, it’s a big part of what led to the obesity crisis). Today, many dietitians, including Sun Basket’s Lindsey Kane, believe that nutrients, not calories, are what matter most.
In physics class, you likely learned that the density of material is the mass per unit of volume. The same concept applies to your food, but in this case, density refers to the number of nutrients per calorie. That means that a food with a low nutrient density has few nutrients per calorie, while every calorie in an ingredient with high nutrient density delivers an abundant amount of nutrition.
The closer to its natural state, the more nutrient-rich it is. For example, compare a potato to potato chips. A potato straight from the ground, loaded with minerals and packaged with fiber, vitamins, and energy, is in its most nutrient-dense state. But if we take that potato and turn it into chips, we strip away the skin, where most of the fiber and vitamins live, drastically reducing the nutrients. Then, it’s fried in refined oil and doused with salt and maybe a top-secret, highly processed seasoning that includes both sugar and MSG. That nutrient-dense potato has both lost most of its nutritional value and the number of calories it contains has skyrocketed.
The beauty of nutrient density is that you don’t have to track it in order to benefit from it. All you need to do is eat a variety of whole foods. Studies have found that focusing on nutrient density and diet quality alone, without concern for portion size or calories, is the key to sustainable weight loss.
Why does nutrient density work?
We eat for many reasons, the most important is to flood our body with the nutrients it needs to thrive. Yet many of us are so focused on weight that we lose sight of the big picture. We’ve been misled into directing attention to restricting calories, so we turn to so-called “diet foods” that are low in calories, but also contain few nutrients.
It’s not that calories don’t matter, they absolutely play a role in maintaining weight, of course, but caloric value should never, ever take priority over nutritional value. Healthy eating is about maximizing nutrients, not minimizing calories. The goal is to get as many nutrients as possible out of your diet while keeping calorie intake at a consistent, moderate level. Here’s the good news, If you focus on nutrient density, you’ll consume fewer calories. Here’s why:
- The most nutrient-dense foods naturally happen to be the most calorie dilute. There’s no burden of calorie counting; the work is done for you. Think about some of the most nutrient-dense foods out there: kale, Brussels sprouts, collard greens, cauliflower, blueberries, and strawberries. They’re all rich in nutrients and low in calories.
- The most nutrient dense foods also take up more space, both on the plate and in your stomach. This means you can enjoy that are extra generous portions at little caloric cost. When you fill your plate with nutrient-dense foods, you find that a healthy calorie quota will leave you comfortably full. It’s very hard to go overboard when you top a bowl of quinoa with kimchi and salmon.
Rather than focusing on minimizing calories (which only leads to deprivation and dissatisfaction), go for the maximum number of nutrients, put calorie counting on autopilot, and replace deprivation with abundance.
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