Among the many cookbooks in my kitchen is one that has no recipes. It’s Jonny Bowden nutritional masterpiece, The 150 Healthiest Foods on Earth, ($18.25 paperback, Amazon). Known as the “Rogue Nutritionist,” Bowden has appeared on all the major networks and his writings in major publications throughout the country. His theory is that we need fewer expensive supplements and more delicious, nourishing foods on our plate each day.
He polled leading nutritionists as to which ten foods they ate regularly. The most votes went to blueberries, spinach, kale, nuts (especially almonds), broccoli, and wild salmon.
Take a look at what Bowden calls the vegetable Superstars. In his book, all vegetables are stars, but these are even more potent.
Beets: Loaded with potassium and cancer fighting properties.
Broccoli: A nutritional powerhouse recommended by the American Cancer Society in helping reduce cancer.
Brussels Sprouts: In addition to their cancer preventive properties, a good source of potassium and bone-building vitamin K.
Cabbage: Another vegetable that offers an anti-cancer wallop as well as fiber and everyday vitamins and minerals. One of the lowest calorie foods on the planet.
Carrots: Research shows that a carrot a day could possibly cut your chances of getting lung, bladder, prostate, colon and esophageal cancer nearly in half.
Kale: Bowden’s favorite of the superstars with its high calcium, iron, and vitamin A, C, and E content.
Mushrooms: Bowden’s definition of vegetable is that it should have leaves, or crunch or be green, red, orange or yellow. Mushrooms are the exception with their long-recognized healing properties,
Onions: Builds strong bones and gives stomach cancer protection. In Vandalia, Georgia, where onions are the major crop, stomach cancer rates are 50% less than they are nationally. Also, onions are the least contaminated by pesticides.
Spinach: Loaded with vitamin D, magnesium, iron, and calcium. Lab rats fed blueberries and spinach loss fewer brain cells, even when those foods made up only 2% of their diet. Buy organic spinach since spinach is one of the vegetables most contaminated by pesticides.
In a bit of good news, Bowden says that coffee, wine, butter, eggs, chocolate, and watermelon are good for you. Whoopie! The bad news is that processed white grains are terrible and should be avoided—so long Wonder Bread.
What Jonny Bowden Eats
Found on the author’s plate regularly: oatmeal, guava, raw certified organic milk, eggs, blueberries, spinach, sardines, kale, whey protein powder, free-range beef, apples, wild salmon, turmeric, nut, coconut oil, avocado, green tea, fresh vegetable juice, and green drinks.
The 150 Healthiest Foods on Earth is a great motivational book. Bowden makes the complex simple and entertaining and presents his ideas in a layout that is easy to read and reference.