January 2025 Newsletter and Toolkit

Written By Judy Doherty, MPS, PCII

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Thick and Chunky Red Lentil Soup

Thick and Chunky Red Lentil Soup

Yield 8
Author Judy Doherty
Prep time
5 Min
Cook time
30 Min
Total time
35 Min
This spicy lentil soup is fast to make and very satisfying. The color is simply gorgeous!
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Ingredients

  • 1/2 tablespoon extra virgin olive oil
  • 1 cup chopped onion
  • 3 minced garlic cloves
  • 1 can tomato paste (6 ounces)
  • 2 tsp ground cumin
  • 1 tsp red pepper flakes
  • 1 quart low-sodium chicken or vegetable broth
  • 2 cups water
  • 1 pound red lentils
  • 1 cup cubed carrots
  • juice of 1 lemon
  • parsley for garnish 1 sprig

Instructions

  1. Sauté the onion and garlic in the olive oil for about 3-5 minutes or until the onion starts to turn translucent.
  2. Add the tomato paste and seasonings. Stir. Then, add the broth, lentils, and carrots. Bring to a boil, then lower to a simmer and cover. Cook for 25 - 30 minutes or until the lentils are tender.
  3. Using a vertical blender, blend about half the soup so that part of it is creamy and thick while the rest is chunky. You can also put half of it in a food processor or blender.
  4. Bring back to the boil. Adjust the seasoning and add the lemon juice.
  5. Serve hot in bowls garnished with fresh parsley.

Nutrition Facts

Calories

252

Fat

2 g

Sat. Fat

0 g

Carbs

44 g

Fiber

20 g

Net carbs

24 g

Sugar

6 g

Protein

17 g

Sodium

91 mg

Cholesterol

0 mg
copyright foodandhealth.com
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Created using The Recipes Generator
Family Size Salad

Family Size Salad

Yield 6
Author Judy Doherty
Prep time
15 Min
Cook time
30 Min
Total time
45 Min
This big salad serves up many choices for everyone and it is attractive and fun with minimal effort. Try it for dinner!
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Ingredients

  • Ingredients:
  • 8 cups ready-to-serve kale or other greens
  • 2 cups cooked farro or brown rice
  • 1 sweet potato, microwaved to done (4 minutes), peeled, diced
  • 2 avocados, peeled and diced
  • 1/4 cup toasted pumpkin seeds
  • 1 cup grated carrots
  • 1 cup sliced fennel
  • 1 cup sliced radishes
  • 1 tomato, cut in wedges
  • 1/2 cucumber sliced
  • 4 hard-boiled eggs, peeled and cut in half
  • fresh chives
  • Variety of dressings and oil and vinegar

Instructions

  1. Prepare all the ingredients. Arrange on a large platter as shown with the lettuce on the bottom and the ingredients on the top.
  2. Chill until ready to serve.
  3. Let every one gather their own salad and provide a variety of dressings.
  4. Leftovers make a great lunch the next day.
  5. Chef's Tips:
  6. The work becomes very easy when you use a Japanese mandolin, available affordably online at Amazon or in most cooking stores.
  7. The idea is to use greens, veggies, roasted squash or sweet potato, a protein item like eggs, and whole grains. Feel free to use what you like or what is seasonal in your area.

Nutrition Facts

Calories

331.21

Fat

17.81 g

Sat. Fat

3.08 g

Carbs

36.05 g

Fiber

8.75 g

Net carbs

27.33 g

Sugar

5.25 g

Protein

9.96 g

Sodium

112.78 mg

Cholesterol

124.33 mg
copyright foodandhealth.com
Family Meal
Salad, Family
American
Did you make this recipe?
Tag @foodandhealth on instagram and hashtag it #foodandhealthrecipes
Created using The Recipes Generator

New Year Resolution Ideas

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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