August 2023 Newsletter and Toolkit

Written By Judy Doherty, MPS, PCII

August 2023 Newsletter and Tools for Premium Food and Health Communication Members:

Table of Contents:

Featured
Less Sugar Means Sweeter Dreams
Less Sugar Means Sweeter Dreams

I like to tell my clients that “sleep is good food.” It turns out that good food could mean better sleep too, while less nutritious options may have a negative impact on sleep health.

Functional Food Spotlight: Mushrooms
Functional Food Spotlight: Mushrooms

Mushrooms add flavor and texture to a variety of meals, but have you ever tried foods or beverages made with functional mushrooms? It’s estimated there are at least 12,000 different mushroom species in the world, with 2000 used in foods or as functional ingredients.

Fermented Foods for Brain Health
Fermented Foods for Brain Health

Previous studies have found a connection between diet and mental health. Foods like blueberries, salmon, and green leafy vegetables may protect you against dementia, and we also know that a diet containing lots of ultra-processed foods is linked with depression.

https://vimeo.com/837210948
Shrimp Kabobs

Shrimp Kabobs

Yield 4
Author Judy Doherty
Prep time
10 Min
Cook time
7 Min
Total time
17 Min
Shrimp kabobs cook quickly and this recipe makes them juicy and spicy.

Ingredients

  • 2 yellow summer squash, cut in 1/4 inch slices
  • 2 zucchini, cut in 1/4 inch slices
  • 8 small red peppers, sliced in half
  • 1 pound #15-18 shrimp, peeled and deveined
  • bamboo skewers
  • 1 tsp olive oil
  • salt and pepper to taste
  • 4 tsp basil pesto

Instructions

  1. Cut the veggies and peel and devein the shrimp.
  2. Thread the veggies and shrimp onto the bamboo skewers. Each skewer gets 2 pieces of each item.
  3. Place all on a grill pan. Brush with oil and pesto and season with salt and pepper.
  4. Heat a grill to high, around 450 degrees. Add the shrimp on their grill pan. Cook 3 minutes per side or until the shrimp is done.
  5. Serve immediately.

Nutrition Facts

Calories

196.55

Fat

4.5 g

Sat. Fat

0.8 g

Carbs

15.67 g

Fiber

5.25 g

Net carbs

10.43 g

Sugar

10.98 g

Protein

26.87 g

Sodium

245.9 mg

Cholesterol

182.97 mg
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Greek Pasta Saladhttps://vimeo.com/837210948
Greek Pasta Salad

Greek Pasta Salad

Yield 8
Author Judy Doherty
Prep time
10 Min
Cook time
10 Min
Total time
20 Min
This delicious salad has so many flavors,, and it is delicious cold!

Ingredients

Pasta salad
  • 1 pound box of pasta
  • 1/2 cup feta cheese cut in cubes
  • 1/2 cucumber diced
  • 1 cup cherry tomatoes cut in half
  • 1/4 red onion diced
  • 1 cup arugula
  • 1 can garbanzo beans, drained
  • 2 tablespoons roasted pine nuts
Dressing
  • 3 tablespoons olive oil
  • 1/4 cup red wine vinegar
  • 1 tsp Dijon mustard
  • 1/2 lemon juice
  • 3 cloves garlic, peeled and minced
  • 2 tablespoons chopped mint leaves
  • 2 tablespoons chopped fresh basil leaves
  • 1 tsp red pepper flakes

Instructions

Pasta Salad
  1. Cook the pasta according to the package directions, drain in a colander, rinse with cold water, and reserve.
  2. Toss the pasta with the dressing.
  3. Add the rest of the ingredients.
  4. Toss together.
  5. Serve immediately or chill for later use up to 2 days.
Dressing
  1. Mix all of the ingredients for the dressing with a whisk until the dressing is smooth.

Nutrition Facts

Calories

361.44

Fat

11.1 g

Sat. Fat

2.37 g

Carbs

53.11 g

Fiber

5.01 g

Net carbs

48.09 g

Sugar

2.61 g

Protein

12.46 g

Sodium

283.29 mg

Cholesterol

8.34 mg
copyright foodandhealth.com
Did you make this recipe?
Tag @foodandhealth on instagram and hashtag it # foodandhealthrecipes
Panzanella Salad

Panzanella Salad

Yield 6
Author Judy Doherty
Prep time
10 Min
Cook time
10 Min
Total time
20 Min
A crazy good salad with an abundance of cubed tomatoes and toasted French bread.

Ingredients

  • 4 cups leafy green lettuce
  • 3 cups cubed French bread baguette
  • 1 tablespoon olive oil for the croutons
  • 2 red tomatoes
  • 2 cups cubed heirloom tomatoes, red and yellow
  • ¼ cup sliced cucumber
  • 2 tablespoons extra-virgin olive oil
  • 2 tablespoons red wine vinegar
  • Black pepper to taste

Instructions

  1. Rinse the greens in cold water and dry them in a lettuce spinner or on paper towels.
  2. Dab the French bread cubes with olive oil and place them on a sheet tray. Toast them for about 10 minutes at 350 degrees until golden. Remove from the oven.
  3. Make the dressing: Grate the 2 red tomatoes into a mixing bowl, discarding the skin. Drizzle in the oil and vinegar alternately while mixing vigorously with a whisk. Grate the 2 red tomatoes into the dressing and mix it smooth—season with salt and pepper.
  4. Toss the greens in a salad bowl with the dressing and add the croutons, cubed heirloom tomatoes, and sliced cucumbers. Garnish with fresh basil.
  5. Serve it in bowls immediately or refrigerate up to 4 hours before serving.

Notes

This recipe was developed for Edible Denver. We have adapted it here to be lower in calories and sodium.

Nutrition Facts

Calories

405.89

Fat

10.07 g

Sat. Fat

1.61 g

Carbs

65.92 g

Fiber

3.73 g

Net carbs

62.19 g

Sugar

7.93 g

Protein

13.94 g

Sodium

724.24 mg

Cholesterol

0 mg
copyright foodandhealth.com
Did you make this recipe?
Tag @foodandhealth on instagram and hashtag it # foodandhealthrecipes
Judy Doherty, MPS, PCII

Judy’s passion for cooking began with helping her grandmother make raisin oatmeal for breakfast. From there, she earned her first food service job at 15, was accepted to the world-famous Culinary Institute of America at 18 (where she graduated second in her class), and went on to the Fachschule Richemont in Switzerland, where she focused on pastry arts and baking. After a decade in food service for Hyatt Hotels, Judy launched Food and Health Communications to focus on flavor and health. She graduated with Summa Cum Laude distinction from Johnson and Wales University with a BS in Culinary Arts, holds a master’s degree in Food Business from the Culinary Institute of America, two art certificates from UC Berkeley Extension, and runs a food photography & motion studio where her love is creating fun recipes and content.

Judy received The Culinary Institute of America’s Pro Chef II certification, the American Culinary Federation Bronze Medal, Gold Medal, and ACF Chef of the Year. Her enthusiasm for eating nutritiously and deliciously leads her to constantly innovate and use the latest nutritional science and Dietary Guidelines to guide her creativity, from putting new twists on fajitas to adapting Italian brownies to include ingredients like toasted nuts and cooked honey. Judy’s publishing company, Food and Health Communications, is dedicated to her vision that everyone can make food that tastes as good as it is for you.

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