The World's Healthiest Foods

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Week of February 13-19

Food Of The Week

Calorie for calorie, spinach is one of the most nutritious vegetables around. It is not only rich in vitamins and minerals but in phytonutrients, which act as powerful antioxidants to protect cellular structures and DNA. With its delicate sweet flavor, spinach can be enjoyed cooked (it takes just 1 minute!) or raw in a salad, so it is as easy to prepare as it is nutritious.

For more information, see our article on Spinach
See the nutritional profile for Spinach ...
More About Spinach From Our Newsletter
Food Tip of the Week: How do oxalates affect the absorption of calcium in spinach?
How to select over 100 WHFoods
Why is the Food of the Week among the WHFoods?
Why are the WHFs the best foods to eat?
Healthy Eating with the Seasons

Ask
George

Your Most Trusted Healthiest Way of Eating and Cooking Advisor

This Week's Q&A:

Is it necessary that your foods provide you with plenty of the nutrient glutathione?

Hot Topics

The George Mateljan Foundation, a not-for-profit foundation with no commercial interests or advertising, is a new force for change to help make a healthier you and a healthier world.

Cooking with George

Great tasting spinach in just 1 minute!

Healthy Cooking Tip
Spinach is one of only three vegetables we recommend boiling to help reduce its oxalic acid content.

In-Home Cooking Class
Learn how to prepare healthier spinach step-by-step: Simmered Spinach

Recipe Of The Week

1-Minute Spinach

view recipe
Add kalamata olives, goat cheese, and tomatoes for extra flavor and nutrition.

Healthiest Way Of
Eating Plan

Day 1

Need a good Healthy Eating Plan?
In just 7 days you can change your life for the better! Start today and enjoy more energy and vitality by following our plan and receive 100% of the health-promoting vitamins and minerals essential for your health. The Healthiest Way of Eating Plan

BREAKFAST

10-Minute Energizing Oatmeal, topped with ground flaxseeds or sliced almonds and blueberries
1/2 large grapefruit

LUNCH

Healthy Caesar Salad
Dessert: 5-Minute Raspberry Almond Parfait

SNACK
Apple slices spread with almond butter*

DINNER

Salmon with Dill Sauce
Healthy Sauteed Bok Choy
Dessert: 5-Minute Grapes in Honey-Lemon Sauce

* Optional (only the food with the asterisk)

Substitute 1-Minute Spinach for your vegetable tonight.

The WHFoods Kitchen will help you prepare, cook and plan:

Over 100 Quick and Easy Recipes
Our Recipe Assistant will help you find the recipe that suits your personal needs. For example, you can search for recipes that don't contain dairy, ones that do contain salmon or ones that are rich in omega-3 fatty acids. And you can combine one or more of these requests in one search.

What Readers are saying (cont)

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I Love your site and am a big fan of your work, thank you!! - HE

Thanks for your answers & wonderful healthy recipes. - Jean

Happy Valentine's Day!

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Breakthrough News What You Should Know
About Spinach —

The Latest News
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Celebrating Healthy Eating and a New Better Way of Cooking in 2012

To support a healthier, more powerful and slimmer you.
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Food Safety Concerns?

The Safety of Our Food
Radiation Protection and Diet
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Sample Newsletter
Sample Healthy Food Tip and Recipe

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In just 5 minutes learn what foods are best for your Healthiest Way of Eating by following your personalized recommendations from our Food Advisor
Special Section

Best food sources for:

Why don't you like to cook with extra virgin olive oil?

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What Readers are saying this week:

I am a long time user of your site and consider it the best healthy food site in the world. Your layout is user friendly and your information is amazing. As an ex-heart attack victim of twenty years, your site has changed my outlook and life. I am 70 healthy and fit, no longer take statins partly due to the information you provide. - IA

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With your purchase you will receive online access to our 15 Minute Cooking Video and 83 page Guide to creating a "Healthiest Way of Eating Group." (Please note: Access is on-line; you will not receive anything in the mail.)

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For more about this book

How to Cook Without Destroying Vitamins, Minerals, and Antioxidants

Did you know that traditional methods for cooking vegetables can lose from 50-80% of their nutritional value? Traditional cooking methods such as boiling can deplete water soluble vitamins, such as vitamin C and the B vitamins, as well as flavonoid phytonutrients. When I discovered that 88% of the folic acid in carrots and 66% of the flavonoids in carrots and broccoli are destroyed through boiling for extended periods of time, I knew how important it was to develop alternative Healthiest Way of Cooking methods that you will find in the World's Healthiest Foods book, which will help retain the maximum nutritional value found in these health-promoting foods.

Q&A from our new book:
What are cold pressed oils?

From Satisfied Book Readers:
Thank you again for taking the time to put together such a comprehensive and incredibly interesting and informative book. It's like a food BIBLE! - Polly
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