What role can grass-fed cheese play in blood sugar balance?

[World's Healthiest Foods]() Healthy Food Tip & Recipe October 21, 2017 The George Mateljan Foundation is a not-for-profit foundation with no commercial interests or advertising. Our mission is to help you eat and cook the healthiest way for optimal health. Swiss Chard is Our Food of the Week [Swiss chard: nutritional profile](  Healthy Food Tip What role can grass-fed cheese play in blood sugar balance? Blood Sugar Balance While we might think about cow's milk as a sweet beverage, we don't usually think about cheese as a sweet food—and for good reason. In 4 ounces of whole cow's milk, you will typically find 5-6 grams of total sugar, mostly consisting of lactose ("milk sugar"). Yet in 1 ounce of many fermented cheeses, the total sugar level is not even one-sixth of a gram; as such, fermented cheese contains about 30-40 times less lactose than milk. [Read More]( Healthy Lunch Recipe from Day 3 of the WHFoods 7-Day Meal Plan Enjoy this recipe from our upcoming WHFoods 7-Day Meal Plan. We encourage you to sample the recipes that we have been (and will be) previewing over the next several weeks. They are packed with nutrition from the nutrient-rich foods found in each recipe. Each day we will share with you a special tip about the foods included in this week's recipe: Onion: At the very outset, it is worth remembering that onions are a good source of vitamin C and the mineral manganese, two "conventional" nutrients that play a key role in our body's antioxidant support. However, it's equally important - and perhaps even more important - to recognize the unique antioxidant and anti-inflammatory phytonutrients provided by onions. Perhaps most famous here are the quercetin flavonoids (and quercetin glycosides) that are so plentiful in onions (and especially red onions). Also well studied here are the anthocyanin flavonoids that give red onions their wonderful color. Yet studies also show that yellow and white onions can also be concentrated sources of antioxidant and anti-inflammatory phytonutrients. At the beginning of this Health Benefits section, you will find a chart showing key flavonoids, organic acids, and sulfur-containing compounds in onions. Virtually all of these nutrients have been shown to have antioxidant and anti-inflammatory properties and to be contained in most varieties of onions, including yellow and white varieties. (With the anthocyanin flavonoids, it is a different story, since these flavonoids are only concentrated in red or purple onion varieties.) Tuna Crunch Salad with Dijon Dill Dressing The crunch of walnuts and celery combined with broccoli and romaine lettuce tossed in a tangy Dijon dill dressing make this a nutrient-rich version of tuna salad (without mayo) a feast of delicious flavors. Since all ingredients are selected from our list of World's Healthiest Foods you are ensured to receive an abundance of health-protective nutrients. When we evaluated this recipe against our WHFoods recommended daily amounts it provided 445% vitamin K for healthy blood clotting, 120% for niacin to promote energy production, 104% vitamin for vitamin A to help support the immune system, 103% for folate to help sustain brain and nervous system activity, 88% for vitamin B12 for cardiovascular support, 69% for copper to help provide antioxidant protection, 64% for manganese to support bone production, 56% protein to help maintain integrity of our body structure, 45% dietary fiber to promote optimal passage of food through the digestive tract, and much more! Prep and Cook Time: 15-20 minutes Ingredients: - 4 cups romaine lettuce or mixed salad greens, thinly sliced - 1/2 cup finely chopped broccoli (see optional cooking instructions) - 2.5 oz tuna packed in water (half of a 5 oz can), drained - 1/3 cup celery, diced - 2 TBS walnuts, chopped - 2 TBS parsley, chopped - 1/4 cup red onion, finely diced - 1/4 cup tomato, diced - 1 TBS sunflower seeds - Dressing: - 1 medium clove garlic, pressed - 1-1/2 tsp Dijon mustard - 2 TBS fresh lemon juice - 1 TBS extra virgin olive oil - 1 TBS fresh (or ½ tsp dried) dill - Sea salt and pepper to taste Directions: - Dice onions and press garlic and let sit for 5-10 minutes. - Separate broccoli florets with small stems from the large, thick stem. Finely chop florets and small stems into ¼ inch pieces. Let broccoli sit for 5 minutes. We recommend chopping small for best flavor in the salad. - Place all salad ingredients in a large bowl. - Whisk dressing ingredients together in a small bowl. - Toss dressing with salad and serve. Note: Many people find that broccoli is more tender and digestible when cooked. If you decide to cook your broccoli for this salad, follow the instructions for chopping broccoli, and steam it for 5 minutes before adding to the salad. Serves 1 We would love to hear from you. Please e-mail us your rave reviews, comments, or any suggestions you might have after having tried the recipes from our powerful WHFoods 7-Day Menu, gmf@mauigateway.com. [WHFoods Book 2nd Edition] The World's Healthiest Foods, 2nd Edition is complete and ready to order with 2 free gifts valued at $51.95. All international orders (including Canada) must be placed through Amazon.com. From a happy book owner: I so much appreciate all the information you make available to help others and think it will be a great addition to the resources I'll be providing at my wellness community. - SU [Read more about our book]( $39.95 [buy now]( visit our homepage at Newsletter circulation: over 120,000 Copyright © 2017 The George Mateljan Foundation, All Rights Reserved George Mateljan Foundation, PO Box 25801, Seattle, Washington 98165 [Unsubscribe]( | [Change Subscriber Options](