WHFoods Weekly Newsletter

[World's Healthiest Foods]() Weekly Newsletter - June 12, 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. Dear Friend of World's Healthiest Foods, This week, we highlight another easy-to-prepare, delicious breakfast recipe from our upcoming WHFoods 7-Day Meal Plan to help you on your way to optimal health. As the "most important meal of the day," it will provide you with protein, carbs and healthy fats to start the day and carry you through until lunch. I encourage you to try this week's featured recipe and see how easy it is to combine great nutrition with great taste! [Poached Huevos Rancheros with Collard Greens]( Arsenic in Brown Rice It is true that brown rice has been consistently found to contain arsenic. The U.S. Food and Drug Administration (FDA) has recently tested over 1,000 rice-containing products, including rice milks, rice crackers, rice cereals, brown rice syrup, and, of course, rice itself. Consumer Reports™ has also tested over 225 rice products commonly sold in U.S. supermarkets or online. Some manufacturers of rice products - including organic rice cereals and organic rice - have also done extensive testing on their product lines. All products tested have shown some amount of arsenic, regardless of the rice type and regardless of the growing conditions (organic versus non-organic). In the paragraphs below, we will give you key information about arsenic and rice, together with our recommendations for keeping this grain in your diet. Read the rest of the story ... [Arsenic and Brown Rice](. George [Food of the Week] What's New and Beneficial About Broccoli Steaming Broccoli Since our recommended cooking method for broccoli has always been Quick Steaming, we are excited to report on numerous recent studies that show nutritional benefits from the steaming of broccoli (versus other cooking methods). Included in these benefits are better retention of vitamin C and sulforaphane when broccoli is steamed rather than boiled. Also noted in these studies are better firmness and more vibrant green color from short-term versus long-term steaming. "Short-term" in this context typically means 5 minutes or less of steaming, and "long-term" means more than 5 minutes, and usually more like 15-20 minutes. Nutrient Concentrations and Steaming Times Connected with these steaming results in recent studies are clearly noticeable differences in nutrient concentrations that occur when steaming times are changed by relatively small amounts. For example, researchers are finding nutrient differences in broccoli steamed for 1 versus 2 minutes, or 3 versus 5 minutes. Many nutrients in broccoli are clearly sensitive to total steaming time, and as a general rule, all studies suggest that total steaming time be kept relatively short. At WHFoods, our recommended steaming time for broccoli florets and leaves is 4 minutes. Anti-Inflammatory Benefits of Broccoli The anti-inflammatory benefits of sulfur compounds in broccoli have a strong research track record. Adding to this track record is a recent study showing broccoli benefits in small group of smokers who averaged at least 10 cigarettes per day. Participants in the study consumed steamed broccoli for a 10-day period. The daily serving size was about 1.66 cups per day, and the cooking method featured in the study was 10 minutes of steaming. Participants in the study experienced a drop in their blood level of C-reactive protein (CRP), which is a blood protein used to measure a general degree of inflammation. The participants also experienced an increase in their blood level of the carotenoid lutein and the B-vitamin folate. Since broccoli is WHFoods’ 16th best source of carotenoids and 5th best source of folate, these study findings definitely make good sense to us. But equally interesting for us is the amount of broccoli consumed in this study. At WHFoods, our "outstanding" level of cruciferous vegetable intake is at least 1.5 cups per day of cruciferous vegetables. The intake level in this study was very close to that outstanding amount. The Color of Broccoli and Its Carotenoid Content In a recent study on organically grown broccoli, researchers noticed an association between the deep green color of the broccoli florets and their total carotenoid content. In other words, the deeper and more rich the florets were in color, the more carotenoids they contained. Since carotenoids are yellow-orange in color and do not contribute to the greenness of food, this finding may seem somewhat surprising. But it may give us a practical way to make our broccoli selections in the grocery if we are trying to choose broccoli with higher carotenoid content. [Read More]( [Recipe of the Week] Try This Recipe of the Week 4-Minute "Quick Steamed" Broccoli Studies have found steaming to be the best way to cook Broccoli. Enjoy this quick, easy and great tasting recipe found on page 183 of the 2nd Edition of the 2nd Edition of the World's Healthiest Foods. [Read More]( [Nutrient of the Week] Broccoli is an Excellent Source of Chromium Broccoli is an excellent source of important health-protective vitamins and minerals, including chromium. [Read More]( [Hot Topic] Many of your recipes call for vegetable broth or chicken broth (made from the flesh of the chicken). But I have been hearing a lot lately about broth made from bone - and especially fish bone. How do bone broths compare with other types of broth? Broths made with many parts of plants and animals are a long-standing feature of cuisines throughout the world. Yet, surprisingly little research has been done on their method of preparation or health benefits. You're going to find a good bit of confusion in the popular press about bone broths since some kitchen experts describe broths as focusing on vegetables and meat rather than bones (even though some bone may be included). By contrast, they describe "stocks" as relying more on bone, even though some meat may be attached to the bone and some vegetables may be added. From a practical standpoint, we would expect greater flavor to be released during the simmering process from meat and vegetables than from bone, and while we think of broths as being consumable on their own, we think of stocks as typically being added as a base ingredient in recipes. While these distinctions may fall away in the practice of everyday cooking (for example, in the likelihood that there will still be some meat attached to most bone), we would not expect a bone-focused broth (with very little meat and no vegetables) to achieve the same rich flavoring as a broth that contained these other ingredients. [Read More]( Here's to another week of the Healthiest Way of Eating and Cooking! George [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. More from happy book owners: MANY THANKS FOR YOUR WONDERFUL "THE WORLD'S HEALTHIEST FOODS". MY EXTENDED FAMILY EACH HAS A COPY WHICH I GAVE THEM AND IT IS BEING CONSISTENTLY USED. - EL [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](