What are some of the nutritional benefits of summer squash such as zucchini?

[World's Healthiest Foods]() Healthy Food Tip & Recipe August 1, 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. Cantaloupe is Our Food of the Week [Cantaloupe: description and history](  Healthy Food Tip What are some of the nutritional benefits of summer squash such as zucchini? Although summer squash has long been recognized as an important food source of carotenoids, only recently have research studies documented just how fantastic summer squash can be when it comes to these key antioxidants. [Read More]( Healthy Breakfast Recipe from Day 6 of the WHFoods 7-Day Meal Plan Enjoy this recipe from Day 6 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: Lentils: Lentils, a small but nutritionally mighty member of the legume family, are a very good source of cholesterol-lowering fiber. Not only do lentils help lower cholesterol, they are of special benefit in managing blood-sugar disorders since their high fiber content prevents blood sugar levels from rising rapidly after a meal. But this is far from all lentils have to offer. Lentils also provide good to excellent amounts of seven important minerals, our B-vitamins, and protein—all with virtually no fat. The calorie cost of all this nutrition? Just 230 calories for a whole cup of cooked lentils. This tiny nutritional giant fills you up—not out. Mediterranean Lentil Salad Hearty lentils combine with fresh herbs and tangy balsamic vinegar in this quick and easy salad. Thursday is the meatless day in the WHFoods 7-Day Meal Plan and lentils are a great source of protein for this meatless dish.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 350% vitamin K to promote healthy blood clotting, 89% vitamin C to help protect against excess free radical production, 84% fiber to help improve cardiovascular function including cholesterol metabolism, 40% iron to help promote oxygen transport, 38% protein to help support proper body composition and regulation of blood sugar, 38% folate to help sustain brain and nervous system activity, 37% vitamin A to support immune and inflammatory systems, 25% vitamin E to help protect against free radical damage and heart disease, and much more! Prep and Cook Time: 10 minutes Ingredients: - 1 cup baby spinach, romaine lettuce or arugula, thinly sliced - 1 cup canned lentils, drained - 1/4 cup red onion, thinly sliced - 1/4 cup red bell peppers, thinly sliced - 1/4 cup tomatoes, diced - 1/4 cup parsley chopped - 1 TBS crumbled feta - 1-1/2 TBS [Mediterranean Dressing]( - 1-1/2 tsp balsamic vinegar - Sea salt and pepper to taste - Optional: 1/2 tsp fresh rosemary or oregano, chopped Directions: - Combine all ingredients except romaine in a large bowl. Gently toss in spinach or lettuce. - This salad can marinate for up to 2 hours before serving or can be eaten right after it's made. This salad keeps well for a to-go lunch. 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 have been enjoying WHFOODS website for years and recently purchased your outstanding book. Thank you! – KE [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](