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I want to start off this exciting 10 Day Extravaganza by sharing the Top 30 non-gluten foods per section of the grocery store that are jam packed with nutrients.
Gluten is a protein found in barley, rye, wheat and foods derived from these grains. Therefore, gluten-free means any foods free of these substances. If you are new to the world of gluten-free, not to worry. There are hundreds of foods that are naturally gluten-free. Like most of you, when I’m shopping, I try to stretch my dollar as far as I possibly can and still buy the healthiest food. And that’s where I focus on ANDI. ANDI stands for “Aggregate Nutrient Density Index.” An ANDI score represents the nutrient density of a food on a scale from 1 to 1,000 which is calculated by nutrient content. The scores are determined by the wide range of antioxidants, micro nutrients, minerals and vitamins a food contains.
The top Bang for Your Buck can be found without a doubt in the produce section of your local grocery store. Dark Greens take the grand prize with their superb nutrient profile. Here are some examples of ANDI scores from different grocery sections, with kale and other dark greens way ahead of the pack. Happy nutrient-dense shopping!
Dark Greens-
Kale 1,000
Collard Greens/Mustard/Turnip 1,000
Watercress 1,000
Non Green Vegetables-
Radish 554
Red Pepper 366
Carrot 366
Fruit-
Strawberries 212
Blackberries 178
Plum 157
Beans-
Lentils 104
Kidney Beans 100
Northern Beans 94
Nuts and Seeds-
Sunflower Seeds 78
Sesame Seeds 65
Flax Seeds 65
Gluten-Free Whole Grains-
Oats, steel-cut 53
Wild Rice 43
Brown Rice 41
Meat-
Bison, Top Sirloin 39
Pork Tenderloin 34
Chicken Breast 27
Fish-
Salmon 39
Mahi Mahi 39
Shrimp 38
Cheese-
Feta 21
Cottage Cheese 18
Mozzarella 16
Refrigerated Dairy Section-
Egg 27
Hemp Milk 27
Tempeh 26
I am excited to announce that I will be giving away a $25 gift card to Bob’s Red Mill! To enter the giveaway:
-You are allowed one entry per “10 Days of Gluten Free” blog post for a total of 10 entries on this blog.
-Enter by leaving a comment on this post (and other 10 Days of Gluten Free posts)
-The giveaway begins May 7, 2012 and ends at 11:59 pm eastern time on May 18, 2012.
-This giveaway is limited to U.S. residents 18 and older.
No purchase is necessary. Odds are winning are based on the number of entries. The winner will be randomly chosen and will be contacted by email. The winner will have 48 hours to respond. If the winner does not respond, a new winner will be randomly chosen.
Be sure to checkout all of the other blogs and their fabulous posts! Remember each blogger is hosting a giveaway for a total of 10 fabulous giveaways!
Getting Started – Linda @ The Gluten-Free Homemaker
Resources – Wendy @ Celiacs in the House
Traveling – Karen @ Gluten-Free Travel Blog
Eating Out – Heather @ Gluten-Free Cat
Frugal Tips – Janelle @ Gluten Freely Frugal
Cooking – Carrie @ Ginger Lemon Girl
Baking – Jules @ Jules Gluten Free
Kids – Lynn @ Lynn’s Recipe Adventures
Lunch Boxes – Tessa @ Tessa the Domestic Diva
This was shared on Real Food 101 and Monday Mania.
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I am passionate about healthy living and believe nutritious food can be delicious-even for those living with food allergies. I cook and bake without gluten and with limited grains and dairy. Cheers to radiant health and vibrant living!
Thanks! Where did you find the ANDI scores? I already buy most of these foods but I’m interested in looking up some others I buy as well.
Hi Linda,
I am so glad you found this post helpful. Whole Foods has a great list of foods based off of the ANDI score. Here’s the link to their website info: http://www.wholefoodsmarket.com/healthstartshere/andi.php I also found a handout on the ANDI score at my local Whole Foods store. Take Care!
What an informative post Laura! Love the nutrient density numbers! I think I may have read something about this way of shopping in the past, but never really thought about it until now! good thing I love kale!
Great post and glad to be a fellow blogger with you in this series (not entering to win! just commenting!)
It is so nice to finally “meet you”. I can’t wait to read more of your fabulous posts!
My family and I are just starting this GF journey so this post is an excellent resource for us. Thanks so much, Laura!
Thanks for the post, so helpful!
Great post!!! It is packed full of great info. I was drawn to this blog after having difficulty trying to bake gluten-free, so I’m hoping to take advantage of your trail-blazing in the g-free baking way. Thanks.
Thanks for your sweet comment Rachel! Gluten-free baking takes some practice and a few mishaps along the way, but in the end it is worth it. I hope you find some yummy recipes to make!
Thanks for all the info!
Hi! New to your blog. Came over from Jule’s blog. Can you explain more about the ANDI scores? I’m new to that. Thanks! Your post got me thinking. :)
It’s been almost a year since my celiac diagnosis and I am still learning so much. Thanks for the great giveaway
ufg8trj@yahoo.com
Great post Laura! Well done!!
Great post, Laura. I was not familiar with ANDI and find it very interesting. I’m so glad you are participating in the blog hop and covering this topic!
it will be super good to win this giveaway!!!
Thanks for the giveaway!
Pick me! Thanks for the give-away!
My pleasure. I hope you enjoy the whole series!
I know I should…but dark greens are the hardest thing to convince myself to eat…it’s all in the baby steps!
Baby steps indeed…don’t be too hard on yourself
This is an interesting list! We had kale for supper last night so I feel good about that!
I will have to print this list off thanks
Thanks for the list! Good to know these GF foods.
I’m trying really hard to eat healthier…. the processed sugars and carbs out there are SO addicting!
Oh I hear ya-it’s not always easy! Take it easy on yourself and hopefully you will enjoy some of the healthier alternatives.
Great list!