WHFoods Weekly Newsletter

[World's Healthiest Foods]() Weekly Newsletter - June 26, 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 one of our newly created recipes from our upcoming WHFoods 7-Day Meal Plan to help you on your way to optimal health. Over the next several weeks we will highlight lunch salads which are easy to prepare and delicious. They are a great way to increase your veggie intake and, combined with a serving of protein, can satiate your hunger comfortably til dinner. I encourage you to try this week's featured recipe and see how easy it is to combine great nutrition with great taste! [Caesar Salad with Navy Beans]( Rejuvenating Foods for Summer It's difficult to think of a more joyful time for eating than the welcoming of the summer! This season - marked by the summer solstice when the sun is at its northernmost position in relationship to the earth and daylight is at a maximum - is blessed with a particularly abundant and colorful array of seasonal foods. Fruits and vegetables of every color imaginable are available during the summer. Fields and orchards are sometimes overflowing with these foods. Our menu should follow suit, and we should make our plates flamboyant with fruits and vegetables of every color. There is no better time of year to put a full palette of food colors on display. The cherry reds of tomatoes, the sun-like yellows of summer squash, and the infinite shades of green - from the rich darkness of zucchini to the airy brightness of a fresh pea pod - all burst into view each summer. Read the rest of the story ... [What are rejuvenating foods for summer?](. Enjoy your week of healthy eating, George [Food of the Week] What's New and Beneficial About Bok Choy Phytonutrients in Bok Choy Baby bok choy has become more widely available to U.S. consumers, and this wider availability is a good thing in terms of nutrition. A recent study has shown some unique characteristics of Baby Shanghai bok choy in terms of its phytonutrient contents. Specifically, among 17 different cruciferous vegetables analyzed in the study, Baby Shanghai bok choy was the only vegetable to contain high amounts of what the researchers called "Principle 1" and "Principle 2" phenols. "Principle 1" components were primarily flavonoids (and especially flavonoids related to kaempferol and quercetin). "Principle 2" components were non-flavonoid phenols, including molecules like malic acid and hydroxycinnamic acid. Antioxidants in Bok Choy Phenols and other phytonutrients in bok choy represent what is now known to be a full spectrum of over 70 antioxidants in this cruciferous vegetable. The antioxidant richness of bok choy partly explains ongoing investigation of bok choy in relationship to cancer prevention since prevention and reduction of oxidative stress has often been linked to decreased cancer risk. In most research studies, increased intake of antioxidant nutrients from vegetables like bok choy has been associated with decreased oxidative stress, and this connection is one way that researchers explain the ability of certain vegetables to lower cancer risk. (Too much oxidative stress can leave our cells too susceptible to damage from free radicals and too much at risk for potential transformation into pre-cancerous cells.) Glucosinolates in Bok Choy Bok choy also contains glucosinolates, sulfur-containing compounds associated with reduced cancer risk. While all cruciferous vegetable contain beneficial amounts of glucosinolates, a recent study on the total glucosinolate content of bok choy shoots has caught our attention. This study looked at very early developmental forms of cruciferous vegetables including their seeds (pre-planting); their sprouts (an early germination form representing about 1 week of growth), and their shoots (still an early growth stage, but involving more development of plant structure including a well-defined stem and some leaves and representing about 1-2 weeks of growth). What the researchers found was a greater concentration of total glucosinolates in the shoots of the bok choy plants than in the shoots of most other cruciferous vegetables, including broccoli, cabbage, cauliflower, and kale. Only mustard green shoots contained more total glucosinolates than the bok choy shoots. Beta Carotene in Bok Choy Because of its strong beta-carotene content, bok choy ranks as our 11th richest food in vitamin A. This vitamin A richness places bok choy ahead of some of its fellow cruciferous vegetables, including cauliflower, cabbage, Brussels sprouts, and broccoli. Significant amounts of other carotenoids - for example, lutein - are also provided by bok choy. [Read More]( [Recipe of the Week] Try This Recipe of the Week 3-Minute "Healthy Sauteed" Bok Choy "Healthy Sauteed" Bok Choy takes just 3 minutes to prepare and delivers the best flavor. (Taken from page 175 of the 2nd Edition of the World's Healthiest Foods book.) [Read More]( [Nutrient of the Week] Bok Choy is an Excellent Source of Vitamin K Bok Choy is rich in health-protective nutrients such as vitamin K. [Read More]( [Hot Topic] Does WHFoods Directly Advocate a Vegetarian Meal Plan? No, WHFoods does not directly advocate a vegetarian meal plan. However, our approach to food is definitely plant food-based, and we steer clear of large portion sizes when incorporating animal foods into our recipes. Since we include seafood, dairy, and eggs in many of our meal plans, and since we also offer recipes containing grass-fed beef, grass-fed lamb, and pasture-raised chicken and turkey, our overall approach would probably best be described as "semi-vegetarian." Also, since our meal plans do not contain milk by the glass, cream, or butter - but frequently include seafood - we would also describe ourselves as leaning more toward a pesco-vegetarian approach than toward a lacto-ovo vegetarian, vegan, or omnivore approach. [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: I love your book. I have the first edition and use it regularly. Thanks! - E [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](