What do you think about a mostly vegetarian-plus-seafood meal plan??

[World's Healthiest Foods]() Healthy Food Tip & Recipe August 17, 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. Grapes are Our Food of the Week [Grapes: what's new and beneficial](  Healthy Food Tip What do you think about a mostly vegetarian-plus-seafood meal plan?? This approach to a meal plan is referred to in research studies as a "pesco-vegetarian" plan. [Read More]( Healthy Breakfast Recipe from Day 1 of the WHFoods 7-Day Meal Plan Enjoy this recipe from Day 1 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: Spinach: Recent studies continue to underscore the amazing versatility of spinach. Because this leafy vegetable is rich in water-soluble vitamins, fat-soluble vitamins, minerals, and a wide variety of phytonutrients, there are many different ways to incorporate spinach into your meal plan and enjoy a variety of nutritional benefits. For example, we've seen a recent study in which the sautéing of spinach was best able to retain its total carotenoid content (in comparison with steaming or boiling or frying). Alternatively, we've seen an equally recent study showing far less loss of vitamin C from spinach when this vegetable was steamed for 5 minutes (instead of being microwaved or boiled for that same amount of time). Yet numerous studies also point to the nutrient benefits of raw spinach. For example, about 25% of the folate in spinach can be lost from cooking, and spinach can be thought of as a special nutritional contributor in terms of folate, since it ranks as our Number 3 source of this nutrient at WHFoods. So as you can see, there are important nutritional benefits to be had from many different ways of incorporating spinach into your meal plan. In our 7-Day Meal Plan, for example, we include spinach in its raw form in smoothies, and we also have recipes in which we boil and sauté this amazing vegetable. Energizing Blueberry Smoothie Jump start your day with our nutritious blueberry smoothie that will help satisfy you until lunch! Research has found blueberries to provide a powerhouse of antioxidants and they are potentially beneficial for the nervous system and brain health. Now there is exciting new evidence that blueberries may improve memory. The wealth of health-protective nutrients in this smoothie include 69% Daily Value (DV) for dietary fiber to improve cardiovascular function including cholesterol metabolism, 61% DV for vitamin C to protect against free radical production, 50% DV for vitamin B1 for energy production, 50% DV for potassium to maintain health blood pressure, 37% DV for folate to help sustain brain and nervous system activity, 33% DV for vitamin E to help prevent heart disease, 28% DV for protein to help support proper body composition and much more! Prep and Cook Time: 5 minutes Ingredients: - 1 cup fresh or frozen blueberries - 1 medium banana - ½ cup fresh or frozen pineapple (or ½ cup apple, chopped) - 1-1/2 cups spinach or curly kale - 1/4 cup rolled oats - 1 TBS sunflower seeds - 1 cup coconut water - 3-4 ice cubes (optional) - Water or coconut water to thin - Optional: 1/2-1 tsp grated ginger Directions: - Combine all ingredients in blender and blend until smooth. If too thick, add water or coconut water to thin. 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: 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](