February 2025 Newsletter and Toolkit

Written By Judy Doherty, MPS, PCII

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Seafood Donabe or Hot Pot

Seafood Donabe or Hot Pot

Yield 6
Author Judy Doherty
Prep time
10 Min
Cook time
25 Min
Total time
35 Min
Cook modePrevent screen from turning off

Ingredients

  • 1 quart low sodium vegetable or chicken broth
  • 1 package rice noodles, broken spaghetti or any noodles
  • 4 cups of veggies: carrots, snow peas, mushrooms, fennel, spinach or kale, broccoli, corn
  • 2 tablespoons grated ginger
  • 1 tsp garlic powder
  • 1 tsp Korean red pepper
  • 2 cups peeled deveined shrimp
  • 1 cup diced firm tofu
  • Garnish: 1 tsp sesame seeds and 2 tsp sliced green onion

Instructions

  1. Bring the broth to a boil in a large Dutch oven or Donabe clay pot. Lower to a simmer.
  2. Add the noodles, stirring well.
  3. As the noodles are cooking, add the vegetables in the order of cooking time—carrots and fennel first, followed by snow peas, mushrooms, corn, ginger, and seasonings.
  4. Add the greens, tofu, and shrimp.
  5. Cook covered until all items are cooked.
  6. Serve hot, garnished with sesame seed and sliced green onion.
  7. NOTE: you can sauté the tofu first to brown it up.

Nutrition Facts

Calories

296

Fat

4 g

Sat. Fat

1 g

Carbs

40 g

Fiber

3 g

Net carbs

37 g

Sugar

3 g

Protein

26 g

Sodium

215 mg

Cholesterol

127 mg
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Salmon With Tomato Chutney, Rice, and Brussels Sprouts: MyPlate Valentine

Salmon With Tomato Chutney, Rice, and Brussels Sprouts: MyPlate Valentine

Yield 2
Author Judy Doherty
Prep time
5 Min
Cook time
25 Min
Total time
30 Min
It can make a great Valentine's dinner for 2.
Cook modePrevent screen from turning off

Ingredients

Dinner
  • 2 baked salmon filets (3.5 oz each)
  • 1.5 cups cooked brown rice
  • 1 cup blackberries
  • 1.5 cups roasted sliced brussels sprouts seasoned with red pepper, olive oil, and balsamic vinegar
Tomato Chutney
  • 2 cups cherry tomatoes, halved
  • 2 tsp grated fresh ginger or 1 tsp ground ginger
  • 1 tsp cardamom
  • ½ cup sliced carrots
  • ½ cup diced mango or apple
  • ¼ cup water or vegetable broth
  • 2 tablespoons vinegar (any)

Instructions

Dinner
  1. Cook the rice in a rice cooker or on the stove according to package instructions. It takes about 40 minutes to cook.
  2. Season the salmon with red pepper and lemon juice. Please place it in a baking pan with a bit of water on the bottom. Bake the salmon in a preheated 375-degree oven for 20-25 minutes or until done.
  3. Place the sliced Brussels sprouts in a baking dish and toss with olive oil and red pepper. Bake with salmon for 20-25 minutes. Douse with a little balsamic vinegar when done.
  4. Arrange on two large plates, topping the salmon with the chutney.
Tomato Chutney
  1. Place all items in a pan and bring to a boil. Lower to a simmer and cook 15 minutes—Mash with a spoon. Serve hot.

Nutrition Facts

Calories

543

Fat

13 g

Sat. Fat

2 g

Carbs

65 g

Fiber

12 g

Net carbs

53 g

Sugar

16 g

Protein

43 g

Sodium

251 mg

Cholesterol

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

Valentine and Heart Month

Recipes in this issue - click here to search more. Note that we have a cuisine category for “holiday” for a variety of healthy holiday dishes and desserts.

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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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