What's new and beneficial about beet greens?

[World's Healthiest Foods]() Healthy Food Tip & Recipe April 7, 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. Green Peas are Our Food of the Week [Green Peas: how to select and store]( Healthy Food Tip What's new and beneficial about beet greens? - A recent study from Chile has shown beet greens to be one of the top 10 food contributors to iron intake in that country. Even though legumes were the most important food group contributor to iron (with pinto beans ranking as the number one food source), beet greens were nevertheless a standout source, especially within the vegetable group. [Read More]( Healthy Lunch Recipe from Day 4 of the WHFoods 7-Day Meal Plan Enjoy this recipe from Day 4 of 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: Romaine lettuce: Romaine's vitamin C and beta-carotene content make it a heart-healthy green. Vitamin C and beta-carotene work together to prevent the oxidation of cholesterol. When cholesterol becomes oxidized, it becomes sticky and starts to build up in the artery walls forming plaques. If these plaques become too large, they can block off blood flow or break, causing a clot that triggers a heart attack or stroke. The fiber in Romaine lettuce adds another plus in its column of heart-healthy effects. In the colon, fiber binds to bile salts and removes them from the body. This forces the body to make more bile, which is helpful because it must break down cholesterol to do so. This is just one way in which fiber is able to lower high cholesterol levels. Chopped Chicken and Avocado Salad with Chili Garlic Dressing Zesty jalapenos, cumin and garlic kick up the flavor in this hearty lunch salad that provides a wealth of health-protective nutrients to our 7-Day Menu including 77% Daily Value (DV) for protein to help support proper body composition, 46% fiber to help improve cardiovascular function including cholesterol metabolism, 95% DV for vitamin C to help protect against excess free radical production and maintain brain health, 22% DV for biotin to help maintain blood sugar balance and promote skin health, 34% DV for vitamin E to help protect against free radical damage and against heart disease, 90% DV for folate to help sustain brain and nervous system activity, 26% DV for vitamin K to promote healthy blood clotting, 45% DV for magnesium to help maintain bone integriity and energy production, 64% DV for manganese to support bone production and skin integrity, 81% DV for phosphorus to enable basic cell function and 54% DV for selenium for antioxidant protection. Prep and Cook Time: 15 minutes Ingredients: - 4 cups romaine lettuce, thinly sliced - 1/2 cup cooked broccoli (see directions for cooking below) - 1/4 cup tomatoes, diced - 1/4 cup celery diced - 1/2 cup avocado, cubed - 1 TBS walnuts, chopped - 2 oz cooked chicken breast, diced - 2 TBS grated Parmesan cheese Garlic Chili Dressing - 1 small clove garlic - 1 tsp fresh jalapeno chili 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 - 2 TBS extra virgin olive oil - Black pepper to taste Directions: - Combine all salad ingredients in a large bowl. - Whisk together dressing ingredients in a small bowl. Add 2-3 TBS of dressing to the salad (to taste) and toss lightly. Serves 1 "Quick-Steamed" Broccoli - Fill bottom of the steamer with 2 inches of water. - While steam is building in steamer, separate broccoli florets from small stems as close to the florets as possible. Cut small stems coming off of the florets into in 1/4-inch pieces. Chop florets into 4-6 pieces and let stems and florets sit for at least 5 minutes. - Add broccoli to steamer and cover with a tight fitting lid and steam for 4 minutes—never longer than 5 minutes. Broccoli will be bright green; if you lose the bright green color broccoli is overcooked. - Transfer to a plate cut crosswise with a fork and knife many times before serving. [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: THANK YOU for all the wonderful info in your book. I have given a copy to my three children; also to my ex-wife! - TO [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](