Episode 2 

Nutritionist's Perspective


Let’s discuss these healthy foods, all of which are nutrient dense and low calorie, have many vitamins, minerals, phytonutrients (plant chemicals), antioxidants and other great benefits.

As a reminder, a few easy rules to remember for various fruits/vegetables are going for produce that has a bold color, a strong odor and/or intense flavor. 

Every ingredient in these dishes bring many health benefits, delicious flavors, wonderful variety of textures and makes for easy cuisine that nourishes your lifestyle. Have fun with your health journey, change up your typical eating routines a bit, be creative, try new recipes in your kitchen, explore the beauty of simple food ingredients and dish up! I look forward to seeing you all on our next episode, so let’s embrace our health with excitement and creativity, together!

Image by Irene Kredenets
Image by Markus Spiske


  • Cauliflower is a cruciferous vegetable that is naturally high in fiber, which can help enhance weight loss and digestion,

  • It provides antioxidants and phytonutrients that can protect against cancer.

  • Contains choline, a nutrient that is essential for learning, memory, and healthy sleep. 

  • Has many other important nutrients and B-vitamins.

  • Low in calories, nutrient dense.

  • Bold color (white), intense odor and flavor


  • Rich in minerals: Potassium, calcium, iron, and magnesium.

  • USDA research claims Oregano is the most powerful herb for antioxidants-super food.

  • Natural antiobiotic, boosts the immune system.

  • Help lower "bad" cholesterol.

  • Anticancer potential.

  • Low in calories, nutrient dense, strong odor/flavor=very pungent,

  • Aids in digestion.

Image by Tone Høines


  • Considered herbal medicine, it's that healthy.

  • Rich in vitamin K, helps with blood clotting.

  • Powerful antioxidants, helps protect from breast, colon and other cancers.

  • Anti-inflammatory and antibacterial.

  • Good for eye health, indigestion, nausea, stomachaches and may help Irritable Bowel Syndrome (IBS).

  • Low in calories, nutrient dense, bold color, intense odor/flavor, highly fragrant so add at the end of cooking.

Image by Maddi Bazzocco


  • Good source of protein, vitamin A, E, lutein, and iron.

  • Helps maintain eye, brains, heart health.

  • Rich in antioxidants that help reduce cancer risk.

  • Boost energy levels and are nutrient dense.

  • Anti-inflammatory and helps fight premature aging, boosts the immune system.

  • Helps aid in weight loss and boosting energy levels.

  • Keeps your bones strong.

  • Promotes healthy digestion.