June 2023 Newsletter and Toolkit

February
Written By Judy Doherty, MPS, PCII

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

Table of Contents:

June Newsletter Articles

Featured
Defeating Depression Through Diet
Defeating Depression Through Diet
Mediterranean Diet for Better Mental Health
Mediterranean Diet for Better Mental Health
Functional Ingredient Spotlight: Turmeric
Functional Ingredient Spotlight: Turmeric
Ultra-processed Food and Mental Health
Ultra-processed Food and Mental Health
Healthy Gets a Reboot
Healthy Gets a Reboot
Pleasure versus Hunger Eating
Pleasure versus Hunger Eating
Microgreens
Vegetarian Stuffed Peppers

Vegetarian Stuffed Peppers

Yield 4
Author Judy Doherty
Prep time
10 Min
Cook time
40 Min
Total time
50 Min
These peppers are a tasty treat any day of the week.

Ingredients

Stuffed peppers
  • 1 tsp oil
  • 1/2 cup diced red onion
  • 2 cloves minced garlic
  • 1 can black beans, low sodium, rinsed
  • 1 cup cooked corn kernels (fresh or frozen)
  • 1 cup diced tomatoes
  • 1 tsp cumin
  • 1 tsp chili powder
  • 1 cup cooked quinoa
  • 4 peppers, cut in half lengthwise and seeds removed
Garnishes
  • Chopped cilantro
  • 1/4 cup feta cheese, crumbled
  • Limes

Instructions

  1. Make the stuffing. Sauté the onion and garlic in oil in a large skillet. Add the beans, corn, seasonings, and tomatoes. Stir and heat. Add the quinoa. Stir well, then spoon the filling into pepper halves in a large rectangular baking dish. Cover the dish and bake for 40 minutes at 350 degrees or until the peppers are soft.
  2. Garnish with chopped cilantro and crumbled cheese. Serve fresh lime wedges served on the side.

Notes

Follow the package directions to precook the quinoa.

Nutrition Facts

Calories

259.5

Fat

5.36 g

Sat. Fat

1.74 g

Carbs

43.73 g

Fiber

12.61 g

Net carbs

31.13 g

Sugar

7 g

Protein

12.57 g

Sodium

620.62 mg

Cholesterol

8.35 mg
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Summer Farro Salad

Summer Farro Salad

Yield 3-4
Author Judy Doherty
Prep time
5 Min
Cook time
30 Min
Total time
35 Min
This delicious salad has a lot of flavor and is a meal all in one bowl.

Ingredients

Salad
  • 2 cups cooked farro, cooled
  • 4 cups spring lettuce mix
  • 1 avocado, peeled, pitted, diced
  • 1 beet, peeled and sliced thin
  • 1 scallion, sliced
  • 1 cup sliced radishes
  • 1 cup sliced cucumbers
Dressing
  • Zest and juice of 2 lemons
  • Zest and juice of 1 orange
  • 2 tablespoons olive oil
  • Salt and pepper to taste
  • 1 tablespoon chopped parsley
  • (optional)

Instructions

  1. Prepare all of the ingredients.
  2. Place the greens in the bottom of a large salad bowl.
  3. Top with the cooked farro.
  4. Pour the dressing over the top and toss slightly.
  5. Add all of the veggies on the top.
  6. Serve family style.

Nutrition Facts

Calories

365.4

Fat

19.95 g

Sat. Fat

2.87 g

Carbs

45.69 g

Fiber

10.41 g

Net carbs

35.3 g

Sugar

6.19 g

Protein

5.66 g

Sodium

125.57 mg

Cholesterol

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

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Discounts:

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Summer Topics

Featured
Farmers' Market Success: 6 Tips for the Best Trips
Farmers' Market Success: 6 Tips for the Best Trips

Farmers' markets offer tons of resources for making healthful and delicious meals, but sometimes getting started at the market can be a bit daunting. You're in luck, though, because a few simple tips and tricks can turn the experience from overwhelming to downright fun!

Greens
Greens

If you are tired of romaine, iceberg and grocery store lettuce and greens, wait until you see the list of items we just found in a farmer's market. Braising, salad, sprouts and so many flavors await!

Farmer's Market Meal Planning
Farmer's Market Meal Planning

Here is how to shop and plan meals using a farmer’s market. Lots of delicious ideas.

May Recipes With Videos

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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July 2023 Newsletter and Toolkit
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