Hi, welcome to Dreamviews.

Vividness can be improved with a B6 supplement, purchased from any health store. I can't think of any foods that will, effectively, improve recall. Although I can give you a site with more supplements to help with lucidity and vividness. http://www.advancedld.com/index.html


Periodic waking will certainly help with recall. Although there are easier measures such as dream recall or auto-suggestion to do this, just have a look in the forum as there are many threads regarding these methods.

The best advice I can give you to become competent at lucid dreaming is simply keep trying and find what is best for you; A tutorial can only tell you so much. Maybe try the adoption section.