Food of the Week
The George Mateljan Foundation is a non-profit organization with no commercial interests. Our purpose is to show you a healthier way of eating that's enjoyable, affordable, quick and easy to fit your personal needs and lifestyle.
May 24, 2004

Dear Friend of WHFoods,

In this week's Bulletin I have something very special to share with you. In March of this year walnuts, one of the World's Healthiest Foods, were awarded a qualified health claim (QHC) by the U.S. Food and Drug Administration. This is big news because it is a first for a whole food in the hundred year history of the FDA. Based on a decade of evidence supporting the health benefits of walnuts, they have found that eating 1-1/2 ounces of walnuts per day as part of a diet low in saturated fats and cholesterol may help reduce the risk of heart disease and stroke. Walnuts contain ALA, a precursor to the omega-3 fatty acids found in fish oils. Omega-3's are essential for the optimum function of every cell in the body and must be derived from food. This award supports the mounting evidence that eating right is essential for good health. And in the coming years I expect that this is only the first of many awards to be issued to other foods on our list of the World's Healthiest Foods.

George Mateljan

Food Tip of the Week
Selecting the best scallops ... Read more

George Answers your Questions
Should I be concerned about mercury in fish and what fish are safe to eat?

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Did you know that a host of heart healthy nutrients, as well as wonderful texture and taste await you in a serving of scallops? The B12 and B6 provided in scallops are essential for the body's ability to convert homocysteine into other benign chemicals. Since high levels of homosysteine are associated with increased risk for atherosclerosis, diabetic heart disease, heart attack and stroke, enjoying scallops as part of your menu plan is a very good (and tasty) idea! A 4 ounce serving of scallops contains 83% of your daily value (DV) for vitamin B12 and 15% DV for vitamin B6. And by combining scallops with the asparagus in our Recipe of the Week which contains 67% DV for folate you will gain the benefits of the "Big Three" combatants against heart disease. But that's not all. Scallops also provide 25% DV for those hard to find and heart healthy omega-3 fatty acids which protect against inflammation and the development of blood clots. Read more...

Other articles of interest:

B Vitamins
Omega-3 fatty acids
Bone up on Anti-Inflammatory Omega-3 Fats

Enjoy the wonderful flavor and nutrition of romaine lettuce in another WHFoods recipe:

Seafood Gazpacho

Stir Fried Seafood with Asparagus

Recipe of the Week

Our BEST RECIPE FOR THIS WEEK can be prepared in just 25 minutes. You will be surprised at the delicious mixture of flavors you will enjoy from this quick and easy to prepare dish that contains 131% of your daily value (DV) for vitamin B12, 75% DV for vitamin D and 73% DV for protein.

Shopping List:

  • 1 medium onion
  • 1 TBS chicken or vegetable broth
  • 1 TBS minced fresh ginger
  • 3 medium cloves garlic
  • 2 cups fresh sliced shiitake mushrooms
  • 1 bunch thin asparagus
  • ¼ cup fresh lemon juice
  • 2 TBS soy sauce
  • 2 TBS mirin wine
  • pinch red pepper flakes
  • 3/4 lb snapper fillet
  • 8 large scallops
  • 8 large shrimp
  • 1 cup cherry tomatoes
  • ¼ cup chopped fresh cilantro