August 2024 Newsletter and Toolkit

Written By Judy Doherty, MPS, PCII

August 2024 Newsletter and Tools for Premium Food and Health Communication Members:

Table of Contents:

Tools and Content for August:

Articles for August 2024:

Featured
Preparing Greens 101
Preparing Greens 101

Preparing greens is versatile and can be tailored to various recipes and tastes. Here are quick and easy tips to store, prepare, and cook greens in your kitchen. 

Food Sources of B Vitamins
Food Sources of B Vitamins

Vitamin B consists of a group of water-soluble vitamins that play important roles in cell metabolism. Here's a list of different types of B vitamins and their common food sources:

Tips For Buying Greens On A Budget
Tips For Buying Greens On A Budget

Yes, greens can be a cost-effective option for those on a budget, and they offer numerous health benefits. Here are some reasons why greens are budget-friendly:

Nutrition Benefits of Greens
Nutrition Benefits of Greens

Incorporating a variety of greens into your diet can significantly contribute to overall health and well-being. They provide essential vitamins, minerals, fiber, and antioxidants that support various bodily functions and help protect against chronic diseases.

Niacin, Friend or Foe?
Niacin, Friend or Foe?
Slow over Fast Meals
Slow over Fast Meals

Intermittent fasting has been gaining popularity as a weight loss method over the past few years. I never thought cramming all your calories for the day in 8 hours was such a good idea and now research has backed me up. An observational study by the American Heart Association found that this time-restricted eating (TRE) method may not be so great for your heart.

Recipes in this issue - click here to search more.

Green Goodness Soup

Green Goodness Soup

Yield 12
Author Judy Doherty
A chunky delicious split pea soup with a super nutritious twist!

Ingredients

  • 1 pound split peas
  • Water to cover the peas
  • 2 tablespoons of olive oil
  • 1 cup diced onion
  • 1 cup sliced carrots
  • 1 cup sliced celery
  • 2 tablespoons crispy bacon pieces
  • 8 cups water
  • 4 tablespoons no-salt-added bouillon
  • 2 cups sliced collard greens
  • 2 tsp Italian seasoning
  • pinch red pepper flakes

Instructions

  1. Place the split peas in a pot with enough water to cover by several inches. Bring to a boil, lower heat to a simmer, cover and cook, stirring occasionally for about 55 minutes.
  2. Drain the peas.
  3. Make the soup: add the olive oil to a large Dutch oven pan. Saute the onions, celery, and carrots until soft about 5 minutes. Add the bacon. Add the peas, water, and seasonings. Add the collard greens.
  4. Cover and cook for 15 minutes.
  5. Puree half of the soup or use a vertical blender and puree the middle lightly.
  6. Season to taste and serve hot.

Nutrition Facts

Calories

167.65

Fat

3.13 g

Sat. Fat

0.57 g

Carbs

25.87 g

Fiber

10.67 g

Net carbs

15.21 g

Sugar

4.24 g

Protein

10.36 g

Sodium

83.8 mg

Cholesterol

1.67 mg
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Kale and Apple Salad

Kale and Apple Salad

Yield 4
Author Judy Doherty
Prep time
10 Min
Total time
10 Min
This delicious salad with apples and shredded fresh kale uses smashed berries for the vinaigrette dressing.

Ingredients

  • 1 bunch kale, rinsed, stems removed, sliced thin
  • 1 apple, diced
  • 1 cup mixed berries (raspberries, blueberries)
  • 2 tablespoons apple cider vinegar
  • 1 tablespoon olive oil
  • salt and pepper to taste

Instructions

  1. Prepare the kale, rinse under cold running water in colander, pat dry and reserve.
  2. Slice the apples.
  3. Make the dressing: smash the berries in a large mixing bowl with a potato masher or fork. Add the oil and vineger and mix smooth.
  4. Toss the kale with the dressing, mixing well.
  5. Top with the apples.
  6. Season with salt and pepper to taste. Serve immediately or refrigerate up to a day.

Nutrition Facts

Calories

87.32

Fat

4.31 g

Sat. Fat

0.57 g

Carbs

12.52 g

Fiber

3.46 g

Net carbs

9.04 g

Sugar

8.3 g

Protein

1.23 g

Sodium

66.97 mg

Cholesterol

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

Garlicky Rainbow Chard

Yield 4
Author Judy Doherty
Prep time
5 Min
Cook time
7 Min
Total time
12 Min

Ingredients

  • 1 bunch rainbow chard or red chard
  • 2 tsp minced garlic
  • 1 tablespoon olive oil
  • salt and pepper to taste
  • red pepper flakes

Instructions

  1. Rinse the rainbow chard under running water. Pat dry.
  2. Cut the stems away from the leaves and slice them up - set to the side.
  3. Cut the leaves in bite-size chunks.
  4. Saute the garlic in a pan with the olive oil. Add the chard stems. Saute briefly about 2 minutes.
  5. Add the chard leaves and cover the pan. Cook for 3 minutes then stir.
  6. Sprinkle with seasonings and serve hot.

Nutrition Facts

Calories

48.69

Fat

3.73 g

Sat. Fat

0.51 g

Carbs

3.52 g

Fiber

1.41 g

Net carbs

2.12 g

Sugar

0.86 g

Protein

1.51 g

Sodium

216.71 mg

Cholesterol

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

Image - Download to Use - Greens - for health and budget

Cooking Demo Tool Kit:

Featured
“Build Your Own” Style Dinners
“Build Your Own” Style Dinners

Here are cooking demos designed to make family meals more fun.

Cooking on Induction Stoves
Cooking on Induction Stoves

Using a portable induction stove for a cooking demo is a great idea. Here are the pros, cons, and success tips.

15 Tips for Smoother Cooking Demos
15 Tips for Smoother Cooking Demos

These 15 strategies for smoother cooking demos are very easy to do and they will make your next one make you feel like a star!

Popular items from our store:

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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