May 2024 Newsletter and Toolkit

Written By Judy Doherty, MPS, PCII

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

Table of Contents:

Tools and Content for May:

Articles for May 2024:

Featured
Fastest Healthy Meals
Fastest Healthy Meals

When you're short on time but still want a healthy dinner, opting for quick and nutritious recipes is the way to go. Here are some ideas for the fastest healthy dinners from our test kitchen.

Light Physical Activity 101
Light Physical Activity 101

While light physical activity may not provide the same cardiovascular benefits as moderate or vigorous exercise, it still offers health benefits such as improved circulation, increased energy expenditure, and stress reduction. It's especially beneficial for individuals who are just starting to incorporate physical activity into their routine or those who have mobility limitations. Incorporating light physical activity throughout the day can contribute to overall health and well-being.

MyPlate: Get Ready for Summer
MyPlate: Get Ready for Summer

Adapting your MyPlate guidelines for summer can help you make the most of seasonal produce and maintain a balanced diet. Here's how you can adjust your MyPlate recommendations for the summer months.

Lipids and Cognitive Decline
Lipids and Cognitive Decline

We recently reviewed how serum lipids and CSF lipids shouldn’t be treated the same when it comes to preventing dementia. This week we’ll take a look at HDL, triglycerides, and other factors in protecting your precious noggin.

Reversing Childhood Obesity Through Light Exercise
Reversing Childhood Obesity Through Light Exercise

Here is the latest overview on kids and obesity

Recipes in this issue - click here to search more.

Black Bean Taco Salad

Black Bean Taco Salad

Yield 1
Author Judy Doherty
Prep time
10 Min
Cook time
1 Min
Total time
11 Min
Here is a fun twist on a taco and a salad with the combination of both together!

Ingredients

  • 2 corn tortillas
  • 1/4 cup black beans, drained and heated
  • 1 tablespoon shredded Jack cheese
  • 1 tomato, cored and diced
  • 1 cup lettuce, rinsed and sliced
  • 1 tablespoon diced red onion
  • 1 tablespoon nonfat plain yogurt
  • 1 tablespoon guacamole

Instructions

  1. Place the heated beans on the tortillas followed by the cheese and heat in the microwave for 30 seconds or until the cheese just melts.
  2. Top with the rest of the ingredients as pictured.
  3. Add a little dressing or oil and vinegar to the lettuce.
  4. Enjoy!
  5. Chef's Tips: Mashed avocado makes a great stand-in for guacamole if you don't have time to make it or can't find it prepared.

Nutrition Facts

Calories

168.2

Fat

5.97 g

Sat. Fat

2.36 g

Carbs

21.4 g

Fiber

7.34 g

Net carbs

14.05 g

Sugar

6.85 g

Protein

9.63 g

Sodium

90.69 mg

Cholesterol

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

Summer Cobb Salad

Yield 4
Author Judy Doherty
Prep time
10 Min
Cook time
10 Min
Total time
20 Min
This delicious entree salad is packed with fresh summer veggies along with select traditional ingredients.

Ingredients

  • 4 cups bibb lettuce, cut, rinsed, spun dry
  • 2 cups cherry tomatoes, remove stem and cut in half
  • 1 tablespoon blue cheese crumbles
  • 1 avocado, peeled, cored, and cut into slices
  • 4 eggs, hardboiled, peeled, cut in half
  • 1/2 red onion, sliced thin
  • 1 red pepper, cut into strips

Instructions

  1. Prepare all the ingredients. Chill until ready to assemble.
  2. To assemble, toss the lettuce in vinaigrette. Place on 2 plates. Top with all the ingredients. Serve immediately.
  3. Chef's Tips: We opted to omit the bacon bits and use more avocado than the traditional Cobb salad. The lettuce here is cranberry bibb lettuce, but any bibb or green lettuce will do.

Nutrition Facts

Calories

182.65

Fat

12.37 g

Sat. Fat

2.82 g

Carbs

11.83 g

Fiber

5.3 g

Net carbs

6.52 g

Sugar

4.66 g

Protein

8.74 g

Sodium

98.56 mg

Cholesterol

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

Strawberry Yogurt Cake

Yield 12
Author Judy Doherty
Prep time
20 Min
Cook time
40 Min
Inactive time
40 Min
Total time
1 H & 40 M
Here is a strawberry yogurt cake for special occasions in spring and summer. It would make a wonderful Mother's Day cake!

Ingredients

Dry ingredients for cake
  • 2 cups all-purpose flour
  • 1 cup granulated sugar
  • 1 tablespoon baking powder
  • 1 tsp baking soda
  • 1 teaspoon salt
Strawberry syrup for cake
  • 2 cups strawberries, fresh or frozen, diced
  • 2 tsp water
  • 2 tsp sugar
Wet ingredients for cake
  • 1/3 cup Greek Yogurt
  • 4 eggs
  • 1/2 cup milk
  • 1/2 cup olive oil
Frosting and strawberry garnish
  • 2 cups powdered sugar, sifted
  • 1/2 cup butter, softened
  • 1 teaspoon vanilla extract
  • 1 tsp milk
  • 1 cup of fresh strawberries, sliced
  • 1 teaspoon granulated sugar

Instructions

Mix and bake the cake
  1. Preheat oven to 350°F. Grease two cake pans.
  2. Combine the ingredients for the strawberry flavoring syrup in a small pan. Bring them to a boil, then lower to a simmer and cook for 5 minutes. Remove from the stove and allow them to cool.
  3. Combine the dry ingredients for the cake in one bowl with a whisk.
  4. Mix the wet ingredients for the cake in a large mixing bowl. Add the strawberry flavoring syrup and then the dry ingredients. Mix well but do not over-mix.
  5. Pour the batter into the 2 round greased cake pans. Bake at 350 degrees for 45 minutes or until the cake springs back to the touch or a toothpick comes out clean.
  6. Allow the cakes to cool on a rack before frosting.
Frosting and garnishing the cake
  1. Mix the butter and powdered sugar together with a hand beater or mixing machine. Add the vanilla. Whip until it is soft and creamy.
  2. Place a thin layer of frosting on the center of the cake with a few of the berries.
  3. Place the 2nd layer of cake on top and add the rest of the frosting. Spread smooth.
  4. Top with berries.
  5. Serve immediately or refrigerate to serve later.

Nutrition Facts

Calories

412.88

Fat

18.78 g

Sat. Fat

6.8 g

Carbs

57.39 g

Fiber

1.28 g

Net carbs

56.11 g

Sugar

39.83 g

Protein

5.23 g

Sodium

493.95 mg

Cholesterol

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

Image - Download to Use - Moderate Exercise - Walking

Cooking Demo Tool Kit:

Featured
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!

Summer Farmer's Market Cooking Demo
Summer Farmer's Market Cooking Demo

Here are ideas for cooking demos at a farmer’s marketing with minimal equipment.



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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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April 2024 Newsletter and Toolkit