Why should the World's Healthiest Foods be your foods of choice?

[World's Healthiest Foods]() Healthy Food Tip & Recipe October 25, 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. Blueberries are Our Food of the Week [Blueberries: what's new and beneficial]( Â Healthy Food Tip Why should the World's Healthiest Foods be your foods of choice? The World's Healthiest Foods are among the most nutrient-rich foods in the world and therefore help promote optimal health by providing you with maximum nutrition and taste for the least number of calories. They ensure your body is receiving the necessary amount of nutrients it needs. [Read More]( Healthy Lunch Recipe from Day 4 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: Chicken: Perhaps best known for its high protein content, chicken actually provides broad nutrient support. With respect to protein, one 4-ounce serving of pasture-raised chicken breast provides about 35 grams of protein, or 70% of the Daily Value (DV). Included in this excellent protein content are plentiful amounts of sulfur-containing amino acids like cysteine and methionine, as well as branched chain amino acids (leucine, isoleucine, and valine) that are important for support of cardiac and skeletal muscle. All B vitamins are present in chicken meat, including B1, B2, B3, B5, B6, B12, folate, biotin, and choline. (There remains controversy over the biotin content of chicken meat, which appears to be smaller than the average 10-microgram amount of biotin in chicken eggs and which seems more sensitive to the chicken's dietary intake.) Chicken is a particularly helpful food for obtaining vitamin B3, since it provides about 98% of the Dietary Reference Intake (DRI) per serving and ranks as an excellent source of this B vitamin. Four ounces of chicken breast also supplies 40% of the DRI for vitamin B6 and over 20% of the DRI for choline. Chopped Chicken and Avocado Salad with Chili Garlic Dressing Zesty jalapenos, cumin and garlic kick up the flavor in this hearty lunch salad. 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 95% vitamin C to help protect against excess free radical production and maintain brain health, 90% folate to help sustain brain and nervous system activity, 81% phosphorus to enable basic cell function, 77% protein to help support proper body composition, 64% manganese to support bone production and skin integrity, 54% selenium for antioxidant protection, 46% fiber to help improve cardiovascular function including cholesterol metabolism, 45% magnesium to help maintain bone integreity and energy production, 34% vitamin E to help protect against free radical damage and against heart disease, 26% vitamin K to promote healthy blood clotting, 22% biotin to help maintain blood sugar balance and promote skin health, and much more! Prep and Cook Time: 15 minutes Ingredients: - 4 cups romaine lettuce or mixed salad greens, thinly sliced - 1/4 cup red bell pepper, diced - 1/4 cup celery diced - 1/2 cup avocado, cubed - 3 oz cooked chicken breast, diced - 2 TBS grated Parmesan cheese - 2 TBS pumpkin seeds - 2 TBS cilantro, chopped - Garlic Chile Dressing - 1 small clove garlic - 1 tsp fresh jalapeno chile pepper, seeded and finely chopped (use gloves) OR 1 tsp pickled jalapeno, finely chopped - 1 tsp Dijon mustard - 1 tsp apple cider vinegar - 2 tsp fresh lemon juice - 1/4 tsp ground cumin - 1/8 tsp sea salt - 1 TBS extra virgin olive oil - Black pepper to taste Directions: - Combine all salad ingredients in a large bowl. - Chop or press garlic and let sit 5 minutes. Whisk together all dressing ingredients in a small bowl. Add dressing to the salad, toss gently and serve. 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 just want to say once again that I am grateful for you and your work. You make such a positive difference in the lives of all who know of you. - Lynda [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](