Hi Reader

Happy Friday!

Today I am very happy to share with you the list of most nutrient-dense foods.

They are foods that pack the most nutrients per unit of weight.

When adding those to your meals, you can feel confident that you are bringing your body what it really needs to perform.

When adding those to your meals, you are also more likely to feel satiated. Because our hunger levels are a signal for a need for nourishment.

When adding any of those to your meals DAILY, you leverage the compounding effect of a healthy diet, which supports longevity.

So let's look at the list: from most nutrient-dense to least nutrient-dense

Organ meats (liver, kidney, etc)

Herbs and spices

Nuts and seeds

Cacao

Fish and seafood

Beef

Lamb, veal and wild game

Vegetables (raw)

Pork

Eggs & Dairy

Poultry

Processed meat

Legumes

Vegetables (cooked or canned)

Fruits

Plant fats and oils

Grains and pseudograins

Animal fats and oils

This list was created by Harvard University chemist Dr. Mat Lalonde, who classified foods based on nutrient density, independently of caloric density (Full presentation here) and including essential nutrients: vitamins, minerals, protein, fiber, and essential fatty acids, but not including other compounds such as phytonutrients (like sulfurophane, flavonoids, polyphenols).

To my knowledge, this is the most thorough list available.

I would love to hear what this brings up for you: any surprises? What kinds of foods would you easily add more of? Which do you find difficult to add? Reply to this email to let me know.

I know that organ meats are a tough one for most people. It can be an acquired taste.

I was incredibly lucky to grow up in a family that had those regularly on the menu: a French grandmother that would make us tripe and tongue (and I actually loved it!) and dad from Morocco who had the tastiest recipe for beef liver.

That's why I want to share with you the recipe for the moroccan way to cook liver, The taste of liver is sublty hidden behind the rich and earthly flavor of cumin, the onions and fresh cilantro.

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Please let me know if you try it!
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Have fun cooking nourishing foods this week end!

Love,
Jihane

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